A Simple Strategy to Nourish While Traveling

Even while on vacay, I’m a working single mom. Whether it’s a big travel day or a rest day, I plan all logistics – lodging, directions, trains, tickets, rental cars, gas, communication, activities, excursions, laundry, tours, plus meetings with chefs, farmers, proprietors. I check emails, meet virtually with clients, write articles, plan programs, create social media posts.  

I also plan all the meals, hydration and supplements for pleasure, focus, sleep, motion sickness and “what if” scenarios because: 1.) nutrients matter; 2.) food is harder to procure while traveling; 3.) good nourishment can make the difference between enjoying a cultural experience or watching it crumble. Being “hangry” is a downer. Dehydration is draining. Undernourishment can be disastrous. Knowing travel stressors are common, being prepared is non-negotiable. 

Last week, we experienced several unforeseen challenges, and I’m certain being well nourished helped us get through the stress. Two incidents were centered around getting gas for our rental car – one in a small town 90 mins from where we were staying and the other in the middle of Florence. Both times the gas stations didn’t take any of my cards and once the machine ate my euros. The third scenario centered around being unable to access the lodging I’d booked in a quaint coastal town. Each time, my kids fed off my fluctuating frustration then calm while we navigated 98-degree weather, language barriers, a strategy to get help or procure money. Each time I knew we’d be fine – we had our essentials: snacks, water, a GPS, shelter. Importantly, I also knew we’d consumed the necessary nutrients to support the mind-body-psyche to figure it out.

Generally, we humans underestimate the role of nutrients in our wellbeing, so it’s no wonder we “splurge” on vacation. Had I been hungover, dehydrated, or lacking in brain-nourishing, nervous system-supporting vitamins and minerals, our experiences could have been extremely difficult. Instead, we’d eaten a good breakfast, were well hydrated and had wholesome snacks, making everything else more manageable. Hence, I recommend being mindful about consumption while traveling, prioritizing nutrient-dense foods and limiting nutrient-poor indulgences. The secret formula: 1.) knowing what works well for our bodies; 2.) intentional foresight; 3.) a simple meal plan.  

What works for our bodies.

Ample protein, healthy fats, complex carbohydrates and good hydration (not sugar, simple carbs, excessive caffeine and alcohol), regardless of whether we follow a Mediterranean, vegan, Standard American or other Diet. In Italy, croissants and espresso are the breakfast norm. Instead, I order eggs, local meat (when available), vegetables, fruit or whole grain bread, one cappuccino with organic soy milk (plus a bit of cane sugar). I drink several glasses of water before and after breakfast. This type of meal offers sustainable physical energy, brain nutrients and intracellular hydration.  

Intentional foresight.

We cannot ensure any day will unfold the way we envision. In a foreign land or even on a typical day trip, consider variables like weather, heat, accessibility to food and water, and other potential challenges like language barriers, train strikes and multiple money. A short hike can turn into a big excursion. A short visit to the lake can turn into a whole day event. The café recommended for lunch might be closed. A jaunt across town can be derailed by an accident, a storm, or bank cards that don’t work. 

Today, for example, there is a train strike, so we’re stuck in a tiny coastal town. Upon hearing this news, I located a market and bought yogurt and strawberries, whole grain pasta and locally made pesto, fruit and vegetables. (We already had matcha, protein powder, granola, pistachios, a couple of nut butter packets, several high-protein bars and supplements.) I discussed with the proprietor his days and hours of operation, whether local tap water was potable. Then, I created a nourishment plan for the next couple of days.

A simple meal plan.

Focus on well-balanced meals and “Plan B” foods. Prioritize (guess what?) quality protein, healthy fats and complex carbs from plant-derived foods. Easy snacks can be high quality bars, nuts & seeds + dried fruit. If you have a cooler or anticipate a longer excursion, add fresh fruit, protein like cheese and meat, or pack a sandwich. Additionally, fill up one water bottle per person. If traveling by car or have a backpack, bring extra water. Then, aim to eat fresh foods first, knowing “Plan B” foods often will go uneaten.  

When we start vacations by eating well and continue to eat well, we’ll have more peace of mind for the unexpected, and our nourished brains will be more capable of overcoming acute stress to solve problems. Then, traveling up/downs become part of the experience, and navigating them becomes part of the fun.

This is my second piece written for 5B Gazette in the new, weekly column titled after my book, “Clean Food, Messy Life."