How To Stay Healthy While Traveling (Nutrition Tips)

I am currently venturing around Orlando, Florida participating in the #DopeyChallenge. For those of you that haven’t heard of it, it is a collection of adventurous runs resulting in a distance of 78.2km through Walt Disney World. We make our way from 5km, to 10km, to a Half Marathon, and then one final Full Marathon within a 4-day span.

A question I’ve been asked frequently is how to stay fuelled and healthy, while not only living out of a hotel, but also while training and performing a run of 78.2km.

To that, I give to you my secret source of airport and hotel foods:

Airport Snacks

  • Kale Chips - Plant - Powered Snacking. An excellent source of vitamins A, C & K, and full of fiber and protein. Make sure to read the ingredients so you go with an option that has no sugar (that includes cane sugar, etc).

  • Veggie Tray - Cauliflower, Broccoli, Carrots, and Hummus. The most nutrient filled option found anywhere from Starbucks to grab-n-go cafes.

  • Sierra Mountain Mix - a mixture of peanuts, raisins (no sugar added), sunflower seeds, almonds, cashews, and pumpkin seeds. A healthy source of fats.

  • Fancy Nut Mix - cashews, almonds, brazil nuts, pecans, hazelnuts. Always go for` the unsalted option.

  • Water. Water. Water. Simply put, dehydration exaggerates jetlag. Don't wait for the flight attendant to come around with a small glass of water mid-flight. Instead, get a large water bottle prior to your flight, drink it, and don't hesitate to ask them to fill it up. Every flight I've taken (and there's hundreds), has never declined the request.

Hotel Snacks

  • Fruits & Vegetables (the type you can throw into a ziplock and keep on you) - apples, bananas, oranges, cherry tomatoes, peppers, cauliflower (I buy the big head of cauliflower and separate it myself back at the hotel), brussel sprouts (a personal favourite), the list goes on!

  • Go Raw Granola - sprouted buckwheat, sunflower seeds, sesame seeds, coconut, hemp seeds, cacao, vanilla, sea salt. My goal is always to find a granola with no sugar in it - believe me, it's hard. Granola is a great source of fiber, protein and low in sodium. I always ask for my hotel room to have a fridge in it prior to arriving. In this case, I grab a carton of Almond Milk and have cereal in the morning with a sliced banana on top.

  • Healthy Fats - Almond Butter, Coconut Butter, Chia Seeds.

  • Spirulina - I can't rave about this enough. This incredibly high packed protein is a good source of antioxidants, B-vitamins, iron, and helps you lose weight by curbing cravings and preventing overeating. It also doesn't need to be refrigerated. You can take it in pill form, but I personally crave the taste (I didn't in the beginning until my body started to feel the benefits), and throw it into a nut mix. 

  • Soup! Butternut Squash soup in a box. I know, it sounds odd, but it is the most convenient item ever. I go with the Organic Imagine brand - non gmo, vegan, non-dairy, gluten free, no msg, or artificial flavours/preservatives. It doesn't need to be refrigerated until opened, however if you don't finish the little box all in one go, stick it in the fridge! 


I’ve recently began a vegan diet, which has been a beneficial crossover for me and has really increased my energy overall.

If you are interested, you can Contact Mandy Gill for personalized nutrition coaching.