With winter often comes the opportunity to escape the cold by heading south or embracing it with a trip to the mountains. Whether you're lounging on a sunny beach or carving snowy slopes, eating away from home can pose challenges to staying on track with your nutrition goals. This article aims to help you enjoy your trips while maintaining a balanced approach to food and nutrition. Here are some practical tips, tricks, and goals to keep in mind while traveling this winter.

1. Plan Ahead and Pack Smart

Before hitting the road or boarding a flight, take some time to plan meals and snacks. Packing non-perishable, travel-friendly foods ensures you have access to nourishing options no matter where you are.

  • Trail mix: choose one with nuts, seeds, and dried fruit for a nutrient-packed snack
  • Protein bars: look for options with at least 10g protein and less than 7g added sugar
  • Individual nut butter packets: pairs well with fresh fruit or whole-grain crackers
  • Beef jerky or turkey sticks: Chomps is a great brand!
  • Dried chickpeas or edamame: both are great ways to pack a protein punch while keeping fiber needs in mind

For longer trips, consider bringing a small, insulated bag to carry items like hard-boiled eggs, Greek yogurt, or cheese sticks. Having these on hand reduces the need to rely on fast food or convenience store fare.

2. Stay Hydrated

Travel often disrupts hydration routines. Long flights, altitude changes, and even a day of sightseeing can leave you feeling dehydrated. Carry a reusable water bottle and aim to sip throughout the day. If you're in a cold climate, hot herbal tea can be a cozy way to stay hydrated and warm. In addition, be mindful of alcoholic beverages which can contribute to dehydration. For every cocktail, wine, or beer, drink a glass of water to balance things out. Prioritizing fluids will help you feel more energized and helps mitigate overeating as a result of feeling hungry while dehydrated.

3. Prioritize Protein and Fiber

When dining out, aim for meals that include lean protein and fiber-rich vegetables or whole grains. Protein keeps you full and helps maintain muscle mass, while fiber supports digestion—a common concern during travel. If you're at a ski lodge or resort buffet, look for options like grilled chicken, fish, or beans paired with roasted vegetables or salads. On the flip side, beach destinations often offer fresh seafood, tropical fruits, and local produce—delicious and nutrient-packed options to enjoy. For breakfast, consider eggs, Greek yogurt with berries, or oatmeal topped with nuts and seeds. These choices are satisfying and will fuel your activities for the day.

4. Practice Intentional Portions

Vacations often mean indulging in local cuisines, and that’s part of the experience! Be sure to enjoy this aspect of your travels. However, in order to feel well and avoid eating beyond fullness cues, try these strategies:

  • Start meals with a salad or vegetable-based appetizer to help meet fiber needs.
  • Share entrees or desserts with travel companions to enjoy the flavors without feeling the need to clean your plate.
  • Use the balanced-plate method: fill half your plate with vegetables, a quarter with protein, and a quarter with starch or grains.

Remember, it’s not about perfection rather about balance. Savor your favorite dishes in moderation and aim to stay mindful of hunger and fullness cues.

5. Be Flexible and Stay Active

Travel often comes with unpredictable schedules, so give yourself permission to be flexible. If your usual meal timing or food options aren’t available, focus on making the best choices with what’s on hand. A “better, not perfect” mindset can help you navigate unexpected situations without stress.  Try to incorporate physical activity into your trip whenever possible. Whether it’s skiing, snowboarding, a long walk on the beach, or a yoga session in your hotel room, staying active supports both your physical and mental health.

6. Set Realistic Goals

Set realistic and achievable goals for your trip. Instead of aiming for perfection, prioritize consistency. Goals could include:

  • Drinking at least 64 ounces of water daily
  • Eating at least one vegetable at each meal
  • Carrying snacks to avoid skipped meals or going too long without food
  • Limiting added sugars or fried foods to occasional treats

By focusing on small, manageable habits, you can enjoy your trip while maintaining balance.

Traveling is a time to relax and create memories, not stress over every bite. With a little planning you can enjoy your trip without compromising nutrition goals. Remember, one indulgent meal or day won’t derail your overall health! It’s about the choices you make most of the time that matter. Whether you’re basking in the sun or hitting the slopes, your body will thank you for the thoughtful effort you put into nourishing it along the way. Bon voyage and happy travels!