Staying the course nutritionally even while traveling this spring

In a recent report from Business Wire, more than 57 percent of Americans are planning to travel this spring and 37 percent are planning on traveling during Spring Break—an increase of 29 percent compared to 2021. This of course is the result of an ebbing pandemic and the loosening of mask mandates and travel regulations.  With so many on the move, Lydia Nader, MS, RD, LDN, registered dietitian with Illinois Bone & Joint Institute’s OrthoHealth Program, recommends people plan ahead when it comes to eating on the road, especially if you are trying to stay on track nutritionally and offers these tips.

  • Make a checklist that includes packing a water bottle, protein-rich snacks such as beef sticks, trail mix, and nuts, as well as fruit—dried or fresh.
  • Familiarize yourself in advance with restaurants en route, at the airports and at your final destination. Check to see which ones offer delivery or carry out that can help keep you on schedule and on track by ordering ahead and eating healthfully.
  • Skip sugary beverages and stick to water with lemon or unsweetened iced tea.
  • If you’re staying in a hotel or rental, purchase quick breakfast options like oatmeal packets, Greek yogurt or cheese sticks.
  • Be mindful of any food requiring refrigeration. You don’t want to ruin your long awaited trip because of food poisoning.

For nutrition counseling with Lydia Nader, call 847-324-3041 or email

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4700 Gilbert Avenue, Suite 51
Western Springs, Illinois 60558
Phone: 630-324-0402
Fax: 630-920-2382


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