Today’s Dietitian
Vol. 27 No. 9 P. 14
For many people, the holiday season is an extended time of joy, family gatherings, and celebration. But in order to celebrate, you may be spending long hours road tripping, sitting in airports, and facing unpredictable schedules and limited access to nutrient dense foods. Between more frequent dining out occasions, layovers, and long drives, it’s easy to prioritize convenience and let well established, healthy habits lapse.1 Over time, these changes may negatively impact energy, mood, and overall well-being, especially when combined with travel-related stress.
As dietitians, we can provide guidance to help people navigate the unique nutrition challenges of holiday travel while maintaining balance, energy, and focus.
Common Nutrition Challenges of Holiday Travel
Many travelers face similar nutrition-related hurdles, including erratic meals, limited options, dehydration, and stress-related indulgences. Often, any one of these may compound the others.
Irregular Meal Timing
Travel often disrupts usual routines. Early flights, layovers, or long drives (particularly in different time zones) can result in hours without food. Skipping meals or delaying them too long can initiate dysregulations in dozens of metabolic processes governing hormones, neurotransmitters, and other regulatory centers in the body.2
Why It Matters
Maintaining consistent meal timing is just as important as choosing the foods themselves. Going too long without eating (which is common during travel) can lead to the following consequences:
- blood sugar swings that increase cravings for sugary or highly processed foods;
- energy dips, irritability, and difficulty focusing or staying alert during travel; and
- an amplified stress response in the body that may make jet lag worse, slow recovery from fatigue, increase susceptibility to infection, and exacerbate physiological changes that further drive blood sugar imbalances, poor sleep, poor digestion, and more.2
Limited Healthy Options
Airports, gas stations, and convenience stores rarely stock balanced, nutrient-dense meals. Travelers often end up with prepackaged snacks, sugary beverages, or fast food. Nutrient dense foods may not be available even when one arrives at their destination, as hotels may lack amenities and staying with friends or family members may set the scene for divergent eating habits and patterns.
Hydration Challenges
Travelers may avoid drinking water or other hydrating beverages to limit bathroom breaks, especially during flights or long car rides. Dehydration can contribute to fatigue, headaches, and difficulty adjusting to new time zones; it can also negatively impact blood sugar. Alcohol may also be more frequently available, which can compound dehydration and associated symptoms.2
Stress and Indulgence
Holiday travel itself can be highly stressful. Fatigue, family obligations, and environmental changes may make it tempting to reach for comfort foods or skip balanced meals altogether.
A study published in the International Journal of Obesity found that people are less likely to experience premeal satisfaction during the holiday season, which translated into an increase of 80 kcal per day. The National Weight Control Registry reports an average of 1 to 2 lbs of weight gain over the holidays.3 This may sound insignificant, but research illustrates that weight gain or even fluctuations over the eight weeks from mid-November through mid-January is associated with long-term weight gain, since it is not usually lost after the holiday season.1,2
Although some may believe that planning meals and snacks ahead of time is more trouble than it’s worth, when considering all it can positively impact, the value is indisputable. Even a small amount of planning ahead can help travelers stay alert, resilient, and feel more in control throughout the journey. In general, planning is one of the most successful tools for maintaining healthy habits, particularly during the holidays.3
Air Travel Nutrition Tips
Traveling by plane presents specific challenges such as limited carrying space, security regulations, and unpredictable schedules. Here’s how to stay nourished while flying.
Preplan restaurants in the airport that may offer nutrient dense snacks and meals. If eating at the airport isn’t possible due to budget and time constraints, pack mess-free TSA-compliant snacks with the goal of including two to three food groups. Examples may include the following:
- trail mix with unsweetened dried or freeze-dried fruit, roasted unsalted nuts or seeds, roasted chickpeas or edamame, and whole grain cereal;
- whole grain crackers or pretzels with preportioned hummus or nut butter (make sure it’s below 3.4 oz), Babybel cheese, and baked or freeze-dried cheese crisps (like Whisps);
- a premade, protein-rich wrap or sandwich, such as one with oven roasted turkey, avocado, and romaine;
- a low-sugar instant oatmeal cup with nuts (ask for hot water on the flight);
- low-sodium meat sticks with fruit leather and popcorn; and
- a protein bar with a clementine.
For hydration, travelers can bring an empty reusable water bottle to fill after security. Sip water regularly, even if it means a few extra bathroom breaks. Staying hydrated reduces fatigue, headaches, and bloating. For long or international flights, including a source of electrolytes via a hydration stick or powder may help mitigate dehydration symptoms.4
Road Trip Nutrition Tips
Long drives come with their own set of challenges like minimal physical movement and passing through food deserts where the only food options may be at gas station convenience stops or fast food chains.
Treat packing the cooler like you’re packing a desk lunch. Add color and texture to prevent boredom snacking during the drive, and don’t forget to pack a few bags of fun snacks and bottled drinks to prevent a late-night impulse gas station purchase. Some options could include the following:
- sandwiches or wraps with lean protein, veggies, and whole grain bread;
- cut and washed veggies with hummus or a Greek yogurt dip;
- hard-boiled eggs or cheese sticks;
- chia pudding or overnight oats;
- soup in a thermos;
- salads—layer dressing, protein, and veggies in a meal prep or deli container;
- tinned or pouched fish like tuna, salmon, trout, or sardine blends (some even come with added herbs and quinoa);
- fresh fruit, nut butter-stuffed dates, or fruit and chia pouches;
- puffed veggie, seaweed, or baked stone ground corn chips;
- premade energy balls with seed/nut butter and oats; and
- Unreal or Solely candies.
Proactively plan meal and snack stops. Before the trip, research restaurants or grocery stores along the route with healthy options. Aim to eat something every two to four hours to maintain energy and blood sugar stability. Scope out rest areas or scenic stops ahead of time that may offer opportunities to get out and stretch or walk. To stay hydrated on the road, keep water in easy-to-reach bottles. A reusable water bottle that you refill from larger water jugs at stops can be a nice way to reduce plastic waste. Stash cans of herbal teas or sparkling water in the cooler to add variety without excess sugar.
Healthy holiday travel is achievable with intentional planning and realistic strategies. By packing balanced snacks, staying hydrated, and paying attention to meal timing, travelers can reduce stress, prevent energy dips, and support overall wellness—even during the busiest season of the year.
— Alexandria Hardy, RDN, LDN, is a writer, early intervention therapist, and the owner of Pennsylvania Nutrition Services, an insurance-based private practice located in Lancaster, Pennsylvania.
Practical Meal Prep Strategies
Whether flying or driving, prepping in advance is key. Follow some easy guidelines below.
- Batch prep snacks at home. Portion nuts, fruits, and crackers into reusable, single-serve containers or a snack box (a bento box similar to a tackle box) for easy refills for the return trip.
- Assemble mini meals the night before. Make and place wraps, sandwiches, and salads in jars or other reusable (and easy-to-eat-out-of) containers.
- Keep nonperishable backups. Shelf-stable items such as protein bars, raisins, roasted chickpeas, canned or pouched fish, or whole grain crackers ensure you’re never without a balanced option.
Healthy Eating Mindset While Traveling
Even with preparation, travelers may face situations where only less-ideal options are available. Encourage clients to keep the following points in mind:
- Prioritize balance, not perfection. Focus on including protein, fiber, and produce whenever possible.
- Listen to hunger cues. Eat when hungry and stop when satisfied, even in unfamiliar environments.
- Stay flexible. If a meal doesn’t meet all criteria, balance it with other healthier meals or snacks throughout the day.
References
1. Bhutani S, Wells N, Finlayson G, Schoeller DA. Change in eating pattern as a contributor to energy intake and weight gain during the winter holiday period in obese adults. Int J Obes (Long). 2020;44(7):1586-1595.
2. Abdulan IM, Popescu G, Maștaleru A, et al. Winter holidays and their impact on eating behavior—a systematic review. Nutrients. 2023;15(19):4201.
3. Olson K, Coffino JA, Thomas JG, Wing RR. Strategies to manage weight during the holiday season among US adults: a descriptive study from the National Weight Control Registry. Obes Sci Pract. 2020;7(2):232-238.
4. Zubac D, Stella AB, Morrison SA. Up in the air: evidence of dehydration risk and long-haul flight on athletic performance. Nutrients. 2020;12(9):2574.
