Friday is the first day of Summer, which kicks off travel season.

I’m just back from my niece’s high school graduation.

I had a fantastic time visiting friends and being with my family.

As I departed Los Angeles, the gate next to me announced that they’d forgotten to book pilots for the flight.

Can you imagine in this age of technology?

They said the departure would be delayed by three hours.

I could envision all the hangry passengers who left home without planning and the gate agents who would have to deal with them.

I often hear from clients that they fall completely off the wagon and indulge in whatever they want while traveling.

And then they come home feeling run down and five pounds heavier.

Does this sound familiar to you?

Let’s solve this problem.

I teach clients how to eat real food, not how to diet.

Airports are notorious for awful food choices.

It’s mostly fats (bags of salted nuts) or refined carbohydrates (lots of muffins, crackers, candy, and bread)

Here are my secrets for staying on track with my nutrition while traveling.

Copy and paste this into your notes app on your phone:

For the car or the plane:

1. Take a water bottle with you.  Most airports have filtered water dispensers.  Save yourself $10 on bottled tap water.  Many people experience constipation when traveling.  Keeping a water bottle with you will help remind you to stay hydrated.

2. If you have a morning flight, go to Starbucks and buy two servings (a total of 4) egg white bites.  It’s 24 grams of protein.  Bonus points if you bring an apple with you in your bag.

3. Bring your own snacks on the plane: Aloha protein bars or Chomps protein sticks.  The plane offers Sun Chips and cookies.  You’ll be moody and ready to chew your arm off 2 hours later.  Flight delays are common, so show up prepared.

4. Bring your own snacks in the car in a cooler: Greek yogurt, Rebbl Vanilla Protein Smoothie, hummus and chopped vegetables, cottage cheese with chopped cucumber, tomatoes, and Everything But the Bagel seasoning, or blueberries and raspberries. (FYI: TSA considers yogurt and hummus to be liquids)

Dining out:

1. Look at the menu and choose your protein (30 grams) first and eat it at every meal. It will help you feel satiated and prevent overeating sweets and overindulging in alcohol.  

2. Adding vegetables to every meal (including breakfast) will help you to feel full without adding tons of calories.

3. Look at the menu and go in with a plan.  Do you want to enjoy a glass of wine or a dessert?  You’ll feel more empowered if you’re not at the mercy of cravings.

4. Food before alcohol and desserts will help to buffer your blood sugar.  If you’re attending a wedding or celebration, try to find the crudité plate, the chicken skewers, or the beef sliders first before you drink the champagne or have dessert.

Bring your walking shoes:

1. While you wait for your flight, walk in the terminal to get your steps in.

2. Walk after meals.  Take family and friends with you.  It’s a great way to connect and spend time in nature, and it helps manage blood sugar.

3. If you’re changing time zones, put your bags down and go for a walk without sunglasses.  Exposure to sunlight sends signals to your brain to support your sleep/wake cycle.

Order Instacart or stop at the grocery store:

This is the ultimate hack, whether you're staying in a hotel (most have mini refrigerators) or with family. Here's what to order:

1. Hard-boiled eggs

2. Greek yogurt

3. Cottage cheese

4. Blueberries and Raspberries

5. Egg Bites (Trader Joe's and Whole Foods)

6. Bottled water in glass (if filtered water isn't available). Mountain Valley and Icelandic Glacial are great choices.

I know I'll get this question: Are protein bars and egg bites from Starbucks a healthy choice?

I choose to eat whole, real food when I'm at home.

When I travel, I do the next best thing.

If I have to choose between Sun Chips and a protein bar that I carry with me on an airplane, I'll opt for the protein bar.

If I have to choose between muffins and refined carbohydrates or egg bites, I'll take the egg bites.

Do the next best thing.