Navigating Food Choices When Traveling

Traveling to a summer intensive or performing on tour can be exciting and educational, however being away from home presents several challenges related to good nutrition. Many factors may be out of your control, so it is important to be prepared and resourceful as you try to maintain some semblance of your usual routine. Below is some practical advice for nutrition during travel.

• Check with hotel or schools ahead of time and research menus of restaurants that will be convenient to access during your trip. Options may be limited where you are traveling, but don’t overlook grocery stores or coffee shops that may offer healthy options. Even if your friends choose to stop at Taco Bell after rehearsal, make a trip to the grocery store to purchase prepared fruit cups, peanut butter, whole-grain bread, and rotisserie chicken. Even if it is not a traditional evening meal, oatmeal with almond butter or yogurt with granola are still good options for a satiating and nutritious bedtime snack.
• If storage and refrigeration are a problem - pack nut butter and crackers, tuna in a pouch, and nuts or seeds. Use an insulated lunch bag to carry cheese sticks, yogurt, and hard-boiled eggs.
• Make sure to practice food safety to avoid food poisoning, especially if traveling overseas. Don’t eat raw or undercooked meat and eggs or unpasteurized dairy. If the tap water is not safe to drink, use bottled or disinfected water to drink and wash produce.
• Food establishments may not be open by the time you finish rehearsal or performance for the day. Plan ahead so that you have a hearty snack to eat right after the show as well as something ready to eat when you return. Having a more filling lunch is also appropriate to ensure you have enough energy to get you through the long evening.

Cafeteria-style dining can be convenient and healthy if you make the right choices.

1. Be aware of all options prior to making selections for a meal.
2. Choose fruit bowls and use the salad bar.
3. Inform cafeteria staff if you have allergies.
4. Allow enough time to pack a lunch if you are to take the cafeteria food to the studio for the day.
   
5. ​Just because there is an ice cream machine doesn’t mean you should have ice cream with every meal - but remember it is ok to indulge in an occasional treat!
6. Make a new friend to sit with at meals.
   

Have a safe, successful and healthy trip!