Car Travel Basics
Essentials:

·        A large cooler

·        Utensils: plastic bowls, plates, cutlery, and stainless steel bottles for hot & cold water

·        Napkins

·        Hand sanitizer

Pack these healthy snacks in your cooler:

·        Whole grain wraps or sandwiches e.g. natural nut or seed butter with sliced strawberries or banana; hummus or guacamole with sliced tomato, cucumbers & bell peppers; tahini, apple slices & a sprinkle of cinnamon

·        Fresh fruit

·        Cut up celery, carrots, bell peppers, radishes, cucumbers + hummus for dipping

·        Hard-boiled eggs

·        Nitrite-free deli meat slices

·        Low-fat cheese

·        Yogurt containers

·        Small tetra packs of milk e.g. So Nice, Natura, Rice Dream, Horizon Organic

After the cold food is consumed, have these non-perishable foods packed for the road:

·        Dried fruit (unsweetened & unsulfured) e.g. apple rings, figs, apricots

·        Raw, unsalted nuts & seeds or soy nuts

·        Individual baggies of homemade trail mix (combination of nuts, dried fruit, unsweetened coconut flakes, & dark cacao nibs or dark chocolate chips)

·        Unsweetened applesauce cups

·        Flavoured canned tuna by Clover Leaf with easy peel pull tabs + whole grain crackers (e.g. Mary’s Gone Crackers, Finn Crisps, Ryvita, Wasa)

·        Protein bars e.g. Vega Whole Food Vibrance Bar or Energy Bar, Organic Food Bar, or Elevate Me

·        All-natural cup-o-soups made from legumes & dehydrated veggies – just add hot water from a large insulated thermos & stir e.g. Nile Spice™

Travel Advisory
Avoid mindless snacking by packing snacks in portion-controlled containers. Keep food in the trunk of your vehicle & only take out enough to last you until your next stop when you can replenish.

Foods for Planes & Trains
Airline travel means you may be restricted in what you can pack in your carry-on luggage. With so many rules, it’s always a good idea to check the CATSA website for food & liquid restrictions (http://www.catsa-acsta.gc.ca/page.aspx?id=5&pname=PermittedItems_ArticlesPermis&lang=en&CategoryID=3). You are free to carry empty water containers & you can also pack food & fluids in checked luggage. Stay well-hydrated – bring a refillable bottle & drink it up before you go through security.  After clearing security, refill the bottle at a fountain & take it on board with you. Ask for water on board, even between beverage servings. Remember that you can purchase water & food at the airport. Train travel is less restrictive.

Most airports, train stations & roadside stops offer little more than standard junk food fare, so bring these healthy options along (many of the same non-perishable snack for road trips will work well for airplane travel):

·        Packets of instant organic oatmeal (Nature’s Path Original is sugar-free) with a baggie of nuts & dried fruit – just ask for hot water & a cup for mixing

·        Homemade trail mix

·        Green tea

·        Single-serving protein powder packets – bring a shaker cup along

·        Powdered vegetable supplement e.g. Greens+® or Go Greens

·        Order a special meal if flying (e.g. vegetarian, gluten-free, etc.) – these often include more vegetables, whole grains & fruits than their standard counterparts

Many airports have restaurants where you can order a whole grain wrap or sandwich to take with you on board. Select turkey, grilled chicken, or hummus & plenty of raw vegetables.

Travel Advisory
Travel delays are common so pack some extra non-perishable foods just in case, as well as some for the trip home. Avoid mindless snacking, however, so keep busy if you have an extended wait: walk the magazine aisles, bring a book, chew sugar-free gum, or drink water

At the Hotel
Essentials:

·        a fridge or mini-bar – keeps local market purchases cold e.g. milk, yogurt, fruit, veggies

·        in-room coffee maker makes a great kettle – great for making green tea or instant oatmeal

·        a good gym so you can stick to your workouts

Final Checks
Here are some final tips: bring your running shoes with you & even your yoga mat; use Google Maps (maps.google.com), which allows you to search nearby items of interest (e.g. grocery store, restaurant, gym, etc.); obtain restaurant menus in advance from their websites so you know exactly what types of food you have access to that conform to your healthy eating habits; and, bring a small, portable handheld blender or the Magic Bullet® for a quick protein shake when you’re on the go.

All Aboard!
While travelling can be tough for maintaining your eating habits, a little pre-planning by employing some of these strategies can help you stay committed. Safe and healthy travels!