Nov. 20. 2014
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

Today I’m sharing with you all part II of the healthy traveling series, with a special focus for traveling on planes! I have several clients who are traveling via plane this holiday season and we’ve already spent several sessions going in depth about what to pack, how to prepare/plan, and choices to make once landed! It also comes at perfect timing for me as well, I’ll be traveling to Rehoboth Beach in NJ over Thanksgiving, and traveling by plane can be tricky if you’re not prepared. See part I here.

Here’s a little peek into what my travel tote looks like, these are things I never leave my house without as you can see from above: Madewell tote // Commodity Goods travel size perfume // Aloha Greens packets // Greens+ bars // Teas // my journal // Mario Badescu Rose Water or my own that I make // a comfy scarf or poncho that doubles as a blanket // Organic Bursts chlorella tablets // magazines // Tata Harper lip balm // lavender essential oils //

I recommend planning ahead as much as possible, meaning if you know you’re going to be in route for 8 hours, be sure to pack 8 hours worth of your normal food/snacks! For example, let’s say your flight leaves around 3:00pm and your arrival time is 10pm- this is about 7-8 hours of travel time to account for. Pack whatever you would normally eat in that time frame- a dinner and a couple snacks. Also, be one step ahead of the game! Realize that flights don’t go the way they’re planned (i.e. rarely) without delays or layovers, plan an extra meal or snack to make sure in the case you’re stranded, you’re still prepared!

Another tip, Don’t “bored” eat! Make yourself a rule or boundary time where you cut off food and snacking. I get it, traveling can lead to boredom especially if you’re just sitting for hours. So often I see people just mindlessly accepting the passed peanuts and snacking on them when most likely they’re not even hungry. Don’t eat just to eat or pass time.

Traveling on a plane

These tips can be used for other modes of traveling, but I find it especially great for planes

What to pack:

  • Things that are non-perishable at room temperature like fruit, avocado, nuts, seeds, premade bars, etc.
  • Tea bags to add to hot water on the plane + your favorite travel mug to hold more water than a styrofoam cup (plus you can refill this with water)
  • Water bottle- drink, drink, drink, and then drink some more water! Traveling on planes can make you extremely dehydrated
  • Reading materials so you don’t “bored” eat!
  • Games to play, cards, etc. with your flying companion or random stranger… who knows?
  • Journals and pens, I’m constantly finding inspiration for work, for the cookbook, etc. you never know when it’ll strike
  • A cozy blanket or neck pillow for long flights
  • Rose water spray, my go-to for keeping my skin look fresh and dewy even after flying for hours!
  • Essential oils, I love lavender for instant relaxation- I get nervous flying!
  • Lip balm, to keep those lips moisturized!
  • Food. Of course the food.
  • Chlorella tablets from OB, packed with minerals and chlorophyll!
  • Side note, when I travel 90% of the time I carefully pack my Blendtec or Vitamix in my luggage- I always use it while traveling to make my Stripped Green Smoothie which I swear is the one thing that keeps my digestion happy while traveling, energy incredibly high, and feeling amazing to enjoy the trip.

What food to carry-on with you


Recipes to pack while traveling

Recipes to enjoy before you leave the house traveling: *all easy on digestion yet filling, energizing, and high in vitamins and minerals to keep your immune system strong

Things you’ll love if you like this post: Healthy Travel Recipes & Snacks, part 1; Healthy Holiday bundle, Travel Food Survival Kit, or Healthy Travels Bundle! Check out some of my favorite travel utensils and cases here.

I hope you all travel healthy, happy, and safely this holiday season and enjoy your time with family and friends! I’ll be posting as regularly and be sure to keep up with me on Instagram while I’m exploring Rehoboth- OH and also if you have suggestions of places I’d like or should visit, please do comment below!

xx McKel