A Nutritionist Says—Do These 4 Things to Stay Healthy When You Travel

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By Michelle Nash
how-to-stay-healthy-while-traveling_blood sugar travel tips

If living out of a suitcase were a sport, I’d be in the big leagues. Between milestone events for family and friends, work travel, and personal trips, I’ve spent my fair share of time on planes this year. And while visiting new places is a privilege, the deviations from routine and general travel fatigue can be a blow to our health and wellbeing. So if you’re wondering how to stay healthy while traveling, take comfort: I’m in the same boat. And today, we’re getting answers.

For on-the-go wellness guidance, I got in touch with Megan Nash, a Functional Nutrition Practitioner. Thanks to the cocktail of wellness products in my suitcase, I’ve recently avoided the sluggish, tired, and even sick feeling many of us experience on the way home from the airport. Today, Megan’s sharing her recommendations for travel-friendly supplements and foods that boost wellness, wherever you are.

Lucky for me, I travel with Megan a lot (she just so happens to be my sister!), and I’ve picked up on her expert wellness hacks along the way. In her current role as a holistic nutrition health coach, Megan has experience helping people tweak their habits and shift their lifestyles to feel their best. When it comes to travel, Megan knows the best tools the industry has to offer and has introduced me to some life-changing supplements and foods that I’ve learned to never leave home without.

Megan Nash

Megan is a Certified Holistic Nutrition Health Coach focused on helping clients find optimal health through a holistic approach to nutrition and wellness.

Pack Smarter, Not More

I’m a packing maximalist. Part of my defense is that I’m a photographer, and gear usually takes up about half my suitcase, but it’s no secret that I’m usually hauling around a lot of stuff. That said, I’ve finally managed to squeeze everything into a carry-on, and the only items that make it into my suitcase these days are my ride-or-dies.

Below, Megan shares her travel-friendly (and wellness-inclined) packing list, including portable foods and powders that are easy to take on the go. Plus, don’t miss her tips and tricks on how to stay healthy while traveling.


The Best Supplements for Travel

The world of supplements can be confusing, so I try to stick to a few tried-and-true products that make an impact. I recommend working with a practitioner to evaluate your health history, current diet, and lifestyle before diving into supplements, so you can understand what your body needs. I use functional testing to take a deep dive into clients’ hormones, immune system, digestion, detoxification, energy production, and nervous system.

If you’re interested, book a free consultation here. Below are some of the supplements I think can benefit almost anyone and tips for how to travel with them.

LMNT Electrolyte Packets

LMNT packets are the best way to stay hydrated on the go. The electrolyte blend provides you with the essential amount of sodium, magnesium, and potassium without any of the added sugars or artificial ingredients that many other electrolyte powders contain.


LMNT Keto Electrolyte Powder Packets

u003cpu003eI don’t travel anywhere without these—my favorite flavor is the raspberry salt! Mix one packet with at least 16 ounces of water. u003c/pu003e

Digestive Enzymes 

Digestive enzymes help our bodies break down food for optimal absorption. This is especially important when traveling as we are oftentimes trying new foods that are harder to digest than what we normally eat at home. I love this brand because they are in chewable form and you can easily travel with them in a ziplock bag or small container.

American Health Original Papaya Digestive Enzyme Chewable Tablets

u003cpu003eThese tablets promote nutrient absorption and aid in healthy digestion. Take three tablets after each meal for the best results.u003c/pu003e

Magnesium Citrate

Magnesium Citrate is always a must in my travel bag. This supplement is helpful in treating occasional constipation, something many people struggle with while traveling. Take the recommended dose with eight ounces of water before bed and you’ll see more regularity the following day.

Thorne Research – Magnesium Citramate

u003cpu003ePromotes Energy Production, Heart and Lung Function, and Metabolism of Carbs.u003c/pu003e

Lypo–Spheric Vitamin C 

Vitamin C is essential for supporting a healthy immune system and overall health. Liposomal forms of vitamin C are generally better absorbed—the main reason why I love this product so much.

Lypo–Spheric Vitamin C Packets

u003cpu003eLiposomal packets are designed to help your body absorb more vitamin C. Mix the contents into any drink or take in one big gulp followed by a glass of water. u003c/pu003e

Athletic Greens Packets

When I’m eating out at restaurants, I’m usually not consuming as many fruits, vegetables, and nutrient-dense foods as I would when cooking my own meals. Athletic Greens has 75 essential vitamins and minerals in one convenient travel packet.

Athletic Greens

u003cpu003e75 vitamins, minerals, and whole-food sourced nutrients in one convenient daily serving. Mix it with water first thing in the morning on an empty stomach.u003c/pu003e

Regular Girl Fiber Packets

Regular Girl fiber packets make a huge difference in my digestion when traveling. Each packet has five grams of soluble fiber and eight billion active probiotics to help you stay regular. The powder dissolves clear in liquid without thickening, so it’s easy to throw into a water bottle, morning coffee, or smoothie.

Regular Girl – Organic On The Go Powder

u003cpu003eThese convenient, easy-to-use packets include low-FODMAP prebiotic guar fiber and boast probiotic support for comfortable digestion.u003c/pu003e

The Best Travel Snacks To Help You Stick To Your Wellness Goals

While I spend most meals out at restaurants while traveling, I always pack a few snacks. The foods below are great to have as a backup in case hunger strikes at the airport or if you’re looking to save a little money on meals. You’ll notice that I don’t have any bars on this list. That’s not because bars should be labeled as bad, but in most cases, I would rather clients eat real, unprocessed foods whenever they can.

Artisana Nut Butter Packets

Artisana nut butter packs are my go-to blood sugar-balancing travel snack. I love this brand because it uses simple organic ingredients (literally just nuts!) with a variety of blends. Each pre-portioned packet is loaded with protein and healthy fat to keep you full and satisfied until your next meal. Enjoy with a piece of fruit, on top of seed porridge, or simply by itself!

Artisana Organics Raw Walnut Butter with Cashews

u003cpu003eWhat’s better than deliciously smooth nut butter? An option that includes no added sugar, is vegan, paleo, and is made of only two ingredients. u003c/pu003e

Primal Kitchen Collagen Fuel Packets

Collagen packets are such an easy way to get added protein into your morning. Whether blended into a smoothie, mixed into coffee or nut milk, or stirred into oatmeal or porridge, the collagen will help balance your blood sugar and keep you full. Bonus points for tasting delicious and promoting healthy hair, skin, and nails.

Primal Kitchen Collagen Fuel Vanilla Coconut Travel Packs

u003cpu003eBoost skin, nail, and hair health and get a good dose of plant-based protein while you’re on the go.u003c/pu003e

Strong Coffee Company Travel Packs

Sticking to my normal coffee routine while traveling is a must, and when I found these instant coffee packets, I was instantly hooked. Each packet contains organic, non-GMO, mold-free, instant coffee with MCT oil powder. The added l-theanine and adaptogens will help you get that caffeine fix without the added jitters or crashes. Mix into hot or cold water for an instant latte!

Strong Coffee Company Instant Coffee + Adaptogens

u003cpu003eAshwagandha, reishi, and l-theanine are just three of the superfood ingredients that make this coffee not only delicious and convenient, but energy-boosting minus the jitters. u003c/pu003e

NOW Foods Vanilla Monk Fruit Drops

Monk fruit is a natural, sugar-free, and calorie-free sweetener that has very little impact on blood sugar. I love to keep the liquid version in my purse whenever I want to add a touch of sweetness to my drink without the added sugar.

NOW Foods Organic Vanilla Liquid Monk Fruit

u003cpu003eA natural vegan and gluten-free sweetener that’s low on the glycemic index. Add two or three drops to your coffee, tea, smoothie, or even your happy hour cocktail.u003c/pu003e

Healthy Travel-Friendly Recipes

DIY Seed Porridge

This is my favorite meal replacement to bring when I’m on the go. I bring a baggie filled with chia seeds, flaxseeds, and collagen protein that I’ll transfer to a cup and add hot water when I’m ready to eat. I love how easy this recipe is to prepare, pack, and make while traveling. Simply mix with cinnamon and monk fruit drops for a delicious and fiber-filled instant porridge. I love to top mine with an Artisana nut butter pack or a sprinkle of granola for an extra crunch.

Homemade Nut and Seed Granola

I love to make a huge batch of grain-free granola before trips. It can be eaten by the handful, enjoyed with nut milk, or sprinkled on top of coconut yogurt or a smoothie. This easy recipe can serve as a snack, meal, or even a dessert to satisfy your sweet tooth. Mix shredded coconut, seeds, and maple syrup in a large bowl and roast at 300 degrees until golden brown. Store in an airtight container and throw it in your travel bag.


Tips and Tricks on How To Stay Healthy While Traveling

At the end of the day, travel is about expanding your horizons and letting loose. We all need room to indulge in delicious meals, take a break from our workouts, and step away from all the supplements. Rather than being a strict list of rules, the advice below is meant to help gently guide you toward your health goals while on the go. Plus, if some of these tips don’t fit your lifestyle, feel free to leave them behind! It’s all about what works best for you.

  • Stay hydrated. Traveling with a reusable water bottle helps ensure I have water on hand. My favorite brand is Hydroflask.
  • Move your body whenever you can. Opt to take the stairs instead of the elevator or walk instead of taking a taxi.
  • Get a good sweat in. Support your body’s natural detoxification processes by engaging in an outdoor activity or sitting in an infrared sauna or steam room.
  • Relax. Traveling can sometimes bring on added stress. Remind yourself that this is a time to relax, rewind, and spend time with loved ones.

Do you have any travel products you swear by? Share your advice in the comments!