Hy-Vee Dietitians’ Top 5 Spring Break Travel Hacks!

by Tara Sallee MS, RD, LD

Reservations are made and it’s time to start packing your bags for Spring Break – but aside from the sunscreen and sandals, have you thought about how to pack the essentials when it comes to your nutrition? We all know that vacations can lead to unpredictable eating patterns, and that can lead to crabby kiddos, dehydrated adults and overall fatigue. I want to share with you my top five spring break travel hacks that will set you up for nutrition success whether you’re flying or driving to your final destination!
 
First and most important, pack a reusable water bottle! Whether you are road tripping or flying, having a reusable water bottle on hand is an excellent way to save money and help you stay hydrated. If you’re headed through security at the airport, don’t forget to dump any remaining liquid pre-screening and then refill at a water station as you head to your gate.
 
I encourage you to pack balanced snacks. You’ll skip the feelings of hanger and avoid impulsive and expensive snack purchases while traveling. Snacks can be key to maintaining your energy levels and keeping the kids entertained and satisfied when traditional mealtimes are missed or delayed. Balanced snacks can help you stay on track with your healthy eating habits! Focus on packing snacks that contain protein and fiber to help keep you full longer. This could include protein bars, fruit or veggies and nuts or seeds, dried edamame or chickpeas, snack crackers and cheese and more! My advice: Come up with a plan to keep items temperature controlled whenever possible, and pack them in reusable containers or storage bags to reduce waste!
 
I cannot stress the importance of avoiding dehydration while traveling. So, while this tip pairs closely to my number one tip – even if you don’t pack a reusable water bottle, I recommend packing your electrolytes. Dehydration is incredibly common when traveling and can lead to irritability, lack of ability to concentrate, fatigue, muscle cramps, digestive distress and more! To avoid these symptoms come prepared with electrolyte supplements that you can use on long flights, road trips, upon arrival or before departure to ensure you are getting a dose of vitamins, minerals and electrolytes to support your health and well-being while traveling. I highly recommend packing powdered electrolyte supplements such as Liquid I.V., BioSteel, Pedialyte or Nuun tablets to mix with your water. They will not take up excessive amounts of extra space but will provide exponential benefits!
 
I love exploring new local restaurants and trying new foods when I am traveling, but I know that they may not prepare foods in the ways I would traditionally eat them at home. I also don’t always eat at the same time I normally would at home, especially if I am traveling within a different time zone. These shifts can lead to gastrointestinal distress or simply throw off your meal routine. If you dine out while traveling, I encourage you to enjoy dining out with these simple strategies: First, focus on still incorporating the food groups – fruits, vegetables, protein, grains and dairy. Fruits, vegetables and grains will help provide fiber, while protein and dairy can help further enhance satiety. Second, try splitting entrees when dining out to maintain portion control. Or if you’re staying in a hotel or residence with a kitchen, cook some of your meals to save money and use ingredients you would normally incorporate into meals at home.
 
Last but certainly not least, have a plan for your return from vacation and schedule your Aisles Online order in advance. You might find yourself coming home to an empty fridge or bare pantry. Use Hy-Vee Aisles Online to schedule an order delivery or pickup that is ready for you when you return from vacation! This will save you from final pit stops on the way home and allow you to unpack and settle in before the return to work. Get started on https://www.hy-vee.com/aisles-online!
 
Ready to give one of my tips a try? Check out these deliciously easy homemade snack bars, perfect for travel! They combine protein and fiber to help keep you full longer and are completely customizable to your family’s taste preferences. If storing for the long haul, I recommend cutting into single-serving bars and freezing to help keep other snacks cold and to prevent a sticky or smooshed mess of a protein bar in your carry-on or cooler. Once defrosted, they are ready to enjoy!
 
No-Bake Peanut Butter Granola Bars
 
All you need:
1 cup That’s Smart! creamy peanut butter
½ cup That’s Smart! honey
3 cups That’s Smart! 100% whole-grain quick-cooking oats
¾ cup desired mix-ins, such as: dried fruit, nuts and/or chocolate chips
 
All you do:

1. Line a 9x13-inch baking pan with wax paper; set aside.
2. In a microwave-safe bowl, combine peanut butter and honey. Microwave at 30-second increments, whisking between each increment until melted and well combined. Stir in oats; cool slightly. If desired, add mix-ins.
3. Pour oatmeal mixture into prepared pan. Refrigerate 20 to 25 minutes. Remove from refrigerator and cut into 20 bars. Store in the refrigerator for up to 1 month.

Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/no-bake-peanut-butter-granola-bars
Wondering how to get started on your health and wellness journey before Spring Break? Speak with a Hy-Vee registered dietitian who can help you create a plan that works for you. If you’re ready to learn how a Hy-Vee dietitian can help you, schedule a complimentary Discovery Session today by contacting our Discovery Call Center via email [email protected] or calling (515) 695-3121.
The information is not intended as medical advice. Please consult a medical professional for individual advice.