• Nichole Dandrea-Russert

How to Stay Healthy Eating Plant-Based on the Go!



Eating healthy while traveling can be a challenge for anyone, but perhaps even more challenging for travelers looking for whole, plant-based food options. We live in a fast-food world with choices filled with saturated fat, sodium, sugar and excess calories. These foods are anything but nutrient dense.


Traveling should be fun and worry-free, and can be with a little bit of planning. So how can we travel and stay healthy while following a plant-based diet?


See below for 5 tips that will keep you feeling your best on your next trip.


Tip #1 Look past the main menu when ordering at restaurants.

Some salads include meat, cheese and egg, but try creating your own plant-based salad but asking the server to remove the items and add substitutes like avocado, nuts, seeds or beans. (Also remember to ask for no croutons- some croutons are made from milk.) You can also ask for more immune-boosting vegetables to include the salad. Or, look at the menu side dishes and get creative by making a meal with several sides!



Tip #2 Pack some raw veggies, hummus and crackers for your trip.

Packing some raw vegetables or whole grain/seed crackers and a small container of hummus makes for a great snack or addition to any ordered salad.



Tip #3 Pack oatmeal packets

Oatmeal packets (plain with no added sugar) simply require the use of water and a microwave. Carry a small container of nuts like almonds or walnuts as well as some hemp seeds to make your oatmeal even more delicious and nutrient-dense. Oatmeal is a great snack and source of sustainable energy, making it perfect for traveling.



Tip #4 Utilize resources to find plant-based friendly meal options.

Happy Cow and Peta’s 2019 restaurant list are awesome sources to find restaurants that are veg-friendly. Many restaurants like Chipotle have online nutrition tools that allow you to build your meal with vegetarian or vegan friendly options. Planning ahead, knowing which restaurants have plant-based options, will help you stay nourished and energized for long days of travel.


Tip #5 Create healthy snacks you can easily take with you.

Try this easy and delicious homemade granola or no bake energy balls that you can easily prepare and package before a long day of traveling. You'll be happy you have them when there are limited options at the airport or on the airplane!



Planning ahead is key for a healthy and cold-free traveling experience. Try these tips to help you plan ahead for your next big trip. Have your own traveling tips? Please share below!



Hello! My name is Caroline Williams and I am a dietetic intern in Georgia State's coordinated program. I am studying to become a registered dietitian with hopes to one day work in pediatric weight management. Weight management and choosing more plant based foods go hand in hand, so I have become increasingly interested in a plant-based lifestyle!





https://www.onegreenplanet.org/natural-health/plant-based-nutrition-on-the-go-how-to-do-it-what-to-eat/

https://www.peta.org/living/food/chain-restaurants/

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p: (609) 792-5231

e: nichole@purelyplanted.com

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