Heading out this weekend for Labor Day? Whether you are or aren’t, you’re likely familiar with changes in your nutrition that can happen when you’re in the car, on a plane, train, or boat.

Time zone differences (and the question “should I eat another breakfast or is this lunch?”), altitude changes (hello fluids!), going out to eat more often than usual (and perhaps having dessert a little too much), and pit stops at gas stations or airports, are all ways that extra food and/or drink can sneak its way in. And these changes can impact our health in the short term and long term.

Yet despite these disruptions, staying healthy is possible while you travel. In fact, it can even be enjoyable. So how can you do it, without compromise?

Here are my top 10 nutrition tips for how to travel healthier.

1) Pack your own!

Of course I love to pack raw fruits and vegetables, but some of my favorite easily packable items that can be thrown into a purse, backpack, or suitcase include:

Nut butter squeeze packs
Roasted organic edamame, chickpeas, or green peas
Homemade trail mix made with mixed nuts and freeze dried fruit
Dried fruit (opt for dehydrated rather than with added sugar)
Single-serve plant based or organic whey protein powder packets
Green tea bags

2) Support healthy detoxification.

We hope that travel is stress free, but with flight delays and traffic troubles, we know that getting from point A to point B usually doesn’t come without its stressors. Plus, when we travel we may be more exposed to toxins in the air we breathe and the food we eat. Support your body’s own detoxification pathways that help combat oxidative stress with healthy food including broccoli – its phytonutrient glucoraphanin has been showed to provide antioxidant protection for up to 72 hours.

3) Stay hydrated.

My favorite choices for hydration include water…obviously! :) I take an empty glass water bottle with me through airport security then refill at a water fountain once inside. (It’s less expensive this way too!) Coconut water is also a healthy choice since it’s loaded with potassium to help get the water you drink where it needs to go…inside your cells. In the mornings, opt for green tea like Brassica Green Tea with truebroc glucoraphanin, for a boost of detoxification and antioxidant protection.

4) Find the hidden gems.

In convenience stores, gas stations, and corner shops, look beyond the candy counter to find healthier options. I’ve yet to see goji berries and chia seeds on many store shelves (won’t that be the day!?), but am seeing more quick-stop choices than ever carry fresh fruit, mixed nuts, yogurt, and popcorn – all better-for-you choices.

5) Savor every bite (or sip!).

Enjoy every moment of seasonal, regional flavors like sips of water straight from a coconut, of the rich chocolate-pistachio ice cream, or of the crisp Georgia peach. Appreciate the flavors of all your food choices by discovering local cuisine and becoming inspired with unique flavors.

6) Listen to your hunger.

Take the time on the trip to get in touch with your hunger cues. I know this can sound a little crazy, but for many of my clients this becomes a helpful way to enjoy the foods they love in respectful portions. On a scale of 1 (starved/famished) to 10 (stuffed, need to lie down), identify where your hunger lies. You should try to stay between a 4 (the edge of hunger) and 7 (satisfied, like after a meal) at all times.

7) Cook it yourself.

I understand it can be hard for us to find the time to cook at home during the week, so take the extra time on vacation to cook healthy meals that may take a bit longer to prepare. Maybe it’s a seafood recipe you’ve been wanting to try, maybe it's a new method of prepping vegetables…if you have access to a kitchen during your trip and you’ll be gone for more than a couple of days, stock up on healthy foods at the grocery store and prep meals yourself.

8) Sleep more.

Most Americans don’t get enough (8 hours) of sleep each night, so take advantage of your travels and put your phone, tablet, or computer away 30 minutes before your usual bed time for some extra shut eye…or sleep in!

9) Move!

Utilize the time away from your home base as a time for exploration and adventure. Hike. Bike. Swim. Run. Play Tennis. Get away from your computer and away from your phone and MOVE!

10) Smile and laugh.

Enjoy time with your family, your friends, your pets, nature’s beauty…the list goes on for reasons to be happy during your travels. Discover what makes you grin and spend more time with it during your trip.

Win a Box of Brassica Green Tea with truebroc!

truebroc understands the importance of healthy traveling and wants to make sure you’re prepared for your next getaway, so they’re giving away one box of their Brassica Tea with truebroc glucoraphanin to FIVE lucky winners. Enter below!