How to Eat Healthy While Traveling for Work

airport food healthy eating

Traveling for work? Don't let your taste buds take a vacation! Between flights and meetings, it's easy to fall into a fast food trap. But fear not, with a sprinkle of planning and a dash of mindfulness, you can keep your belly happy and your energy levels up on the go.

Pack healthy snacks (see list below) that will stay fresh on an airplane or in your hotel room.
When booking hotels, look for ones that offer rooms with kitchenettes so you can prepare some simple meals and snacks yourself.
Before your trip, research the hotel restaurants and find ones with healthy, gluten-free options on the menu.
In some cities, you may be able to have groceries delivered directly to your hotel room.

TSA-approved snack ideas:

Fresh fruit like apples, oranges, and bananas
Cut veggies like carrots, celery, and bell peppers with a (smaller than 3.4 ounce) container of hummus
DIY charcuterie box (with hard, not creamy, cheeses)
Gluten-free crackers or pretzels
Nuts and seeds
Gluten-free protein or granola bars
Dried fruit like raisins or apricots (watch the sugar content)
Gluten-free sandwiches or wraps

Taking food on an airplane or through a security checkpoint is a straightforward process, but there are a few important guidelines you should be aware of. The Transportation Security Administration (TSA) allows passengers to bring food items through security checkpoints, but all items must undergo X-ray screening.

Solid foods like fruits, vegetables, sandwiches, and snacks are generally allowed without much hassle.

Any liquid or gel-like food items must adhere to the 3-1-1 liquids rule, which means they must be in containers of 3.4 ounces (100 milliliters) or less, all of which must fit in one quart-sized, clear, zip-top bag.

Opt for non-perishable items or those that can remain fresh without refrigeration for several hours.

Foods with strong odors or those that can easily spill or get squashed may cause discomfort to you and other passengers, so it's best to avoid them.

Packing food in airtight containers can help maintain freshness and prevent any potential mess.

Lastly, be mindful of international flights and the regulations of your destination country. Many countries have strict rules about bringing in food to prevent the spread of diseases and pests.

The Best Healthy Gluten-Free Snacks for Traveling

Here are some of the best gluten-free snacks that are perfect for taking on the go:

1. Fresh Fruit

Portable fruits like apples, bananas, oranges, and grapes are naturally gluten-free and make a healthy, refreshing snack. Toss a few pieces in a resealable bag for an easy treat.

2. Nuts and Seeds

Nuts and seeds like almonds, cashews, pumpkin seeds, and sunflower seeds are packed with protein, healthy fats, and fiber. Make your own trail mix with your favorite varieties. Just be sure to choose options that are labeled gluten-free to avoid cross-contamination.

3. Gluten-Free Crackers

There are many tasty gluten-free cracker options available these days. Pair them with cheese, hummus, or nut butter for a satisfying snack with protein and complex carbs.

4. Popcorn

Plain or lightly seasoned popcorn is a great whole-grain, gluten-free snack. Pop your own at home or look for bagged popcorn that is certified gluten-free. Avoid varieties with glutenous seasonings or additives.

5. Gluten-Free Protein Bars

When you need a quick energy boost, gluten-free protein bars or energy bars can be a lifesaver. Look for bars made with gluten-free ingredients like nuts, seeds, dried fruit, and gluten-free grains such as quinoa or rice. Brands like Aloha, GoMacro, Thunderbird, Lärabar, and RXBar offer a variety of gluten-free options.

6. Veggie Sticks and Dip

Sliced raw veggies like carrots, celery, bell peppers, and cucumbers are naturally gluten-free and make a crunchy, nutritious snack. Pair them with individual portions of gluten-free dips like hummus, ranch, or guacamole for a satisfying and healthy treat on the go. Look for dips that are labeled gluten-free or make your own at home using gluten-free ingredients. Pack the veggies and dip separately to keep things fresh and crisp until snack time.

7. Roasted Chickpeas or Edamame

For a savory, crunchy snack that’s packed with plant-based protein, try roasted chickpeas or edamame. You can easily make your own by tossing canned chickpeas or thawed edamame with a little oil and your favorite gluten-free seasonings, then roasting in the oven until crispy. Look for pre-packaged varieties that are certified gluten-free for a convenient option. These savory snacks are perfect for satisfying salty cravings while getting a boost of fiber and nutrients.

8. Siete Brand Chips and Salsa or Guacamole

Try some Siete Brand chips along with individual portions of salsa or guacamole.

These crunchy, zesty snacks are perfect for satisfying cravings for something salty and savory while on the go. Be sure to pack them carefully to avoid crushing the chips in transit.

9. Jerky and Meat Sticks

When you’re craving a savory, high-protein snack, gluten-free jerky and meat sticks are a great option. Made from dried, seasoned meat like beef, turkey, or pork, these portable snacks are low in carbs and can help keep you feeling full and energized.

Look for brands that are specifically labeled gluten-free, as some jerky and meat sticks may contain hidden sources of gluten like soy sauce, malt vinegar, or wheat-based fillers. Some popular gluten-free options include Epic Bar and Nick’s Sticks.

10. Balanced Gluten-Free Meals On The Go

While snacks are great for keeping hunger at bay, it’s also important to aim for balanced meals when possible, even while traveling. Here are some gluten-free meal options to look for in airports and hotels:

Salads with plenty of veggies, lean protein like grilled chicken or hard-boiled eggs, and gluten-free dressing
Gluten-free sandwiches or wraps made with gluten-free bread and filled with meat, cheese, hummus, and veggies
Burrito bowls with rice, beans, salsa, guacamole, and grilled veggies or meat (skip the tortilla)
Omelets or scrambles made with eggs, cheese, and veggies, with gluten-free toast or fruit on the side
Yogurt parfaits layered with plain Greek yogurt, fresh fruit, and gluten-free granola
Stir-fries made with rice, veggies, and protein like chicken, shrimp, or tofu (confirm gluten-free soy sauce is used)

By focusing on whole foods and minimally processed options, you can put together satisfying, nourishing gluten-free meals even when you’re far from home.

Wellness With Michelle