Fittest Kitchen's Becky Deubert and Courtney Holden explain what Fittest Kitchen is and what it offers. Brianna Paciorka, USA TODAY NETWORK – Tennessee


You know the feeling when you’re having a food craving while driving down the interstate and your favorite fast food joint happens to be at the same exit where you're pulling off to get gas?

We have all been guilty of stopping for a not-so-healthy “snaccident” at the gas station-fast food combo locations. Let’s be honest – fast food is convenient, quick and everyone in the car is bound to find something they like.

However, when a routine schedule goes awry while traveling, many tend to eat excess calories from high-calorie foods and eat more often than usual. The phrase “but I walked a lot of steps on vacation” unfortunately does not cancel out all the unhealthy eating most travelers do.

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Fortunately, there are many ways to get the nutrients you need and fit in at least one healthy meal during travel days. Whether you are traveling for work or pleasure, follow these tips to prevent weight gain and fuel your body with healthful food.

Construct a plan

Planning can make or break a trip. Upon your arrival, reserve some time to visit a nearby grocery store to stock up on easily refrigerated snacks. Whole fruit, pre-cut fruits and vegetables, salad, beef jerky, flavored tuna packets and low-sugar protein bars make for excellent snacks or components to an on-the-go meal.

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Pro tip: If bringing a bag of popcorn or another bagged snack, pre-portion your large bags into smaller Ziploc bags to prevent overeating. 

More: Back to school: How to work healthy items into your kid's lunches

Dodge airport food by bringing your own

Planes and airports. Food in the sky doesn’t exactly have the reputation of being tasty or nutritious. If you’re like me, it took way too long in life to figure out I could bring my own food on planes. Domestic flights even allow for homecooked meals and produce to pass through security.

Another thing airports aren’t famous for: having budget-friendly foods. A long layover is bound to make anyone hangry, so think about light snacks that you can pack.

Remember, liquid snacks above 4 oz. won’t fly past security.

More: Is coconut oil really a healthy cooking option?

Next, think about whether you are hungry or simply bored on the plane when that cart of packaged pretzels or sweet waffle treats rolls toward you. Consider your meal schedule for your arrival when deciding whether to eat on board.

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Stock your hotel room with groceries 

When booking your next hotel room, reflect on the amenities and nearby groceries. Even a small kitchenette for more than an overnight trip can make eating healthy easier during your stay. If your room has a minibar refrigerator without space for groceries, you can request a small refrigerator be brought to your room in some hotels.

Hotel breakfasts are known for their waffle stations and endless line of sweets. Protein is the macronutrient that promotes satiety the most, more than carbohydrates and fat. If possible, focus on lean protein foods like eggs and low-fat Greek yogurt. Grain products like whole wheat toast and oatmeal are another way to keep you fueled longer than refined grains in baked goods.

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Watch calories when eating out

Calorie labeling is required for restaurants and retail food establishments that are part of a chain of 20 or more locations. Even if nutrition facts are not posted directly on the menu, you can request the information if dining at a chain restaurant. Websites like and food tracking phone applications are helpful to avoid choosing high-calorie foods.

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Don’t be afraid to ask questions or for substitutions while dining out. If your server doesn’t know the answer, there is a good chance that a kitchen manager will.

Eat your vegetables and don't skip meals

Even health-conscious individuals find that rules can go out the window when leaving their home city. My final tip is to commit to eating a vegetable serving at each meal or a healthy meal each day, even when dining out. Eating healthful snacks and avoiding skipping meals can prevent overindulgences later.

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