Staying Healthy While On The Go This Summer

SM Mason Jar Nut Butter and AF Cracker Snack Packs-13

***Disclaimer: I was provided samples of some the products below in exchange for a social post. As with all my blog posts, all the opinions expressed below are entirely my own. 

Between juggling vacations, kids’ summer schedules, work, and family time, summers can be hectic and are often different from your typical routine. When our schedules change, it can sometimes feel challenging to keep up with your normal healthy habits. Today I’m offering a few simple tips to help you feel your best even with the craziest summer schedule. 

This summer has definitely been a different for me. My kids are older, my son graduated high school and we’re preparing for college and my daughter is off to her first year of high school. Which means, there is a never ending “To-Do” list of things that need to be done before school starts in August. Teenagers rarely want to hang out with Mom and Dad, but I’ve tried to make more time to spend with them this summer while balancing work, life, and training. That means that we’re creating lots of social time with them while also trying to feed them and myself with healthy foods throughout the day.  It can be hard to pull them away from the “fast food” their peers are eating, but I find it manageable for them and myself, if I follow a few simple rules.

Plan Ahead

Planning ahead can be the key to feeling your best while on the go.

When you are prepared you are less likely to reach for unhealthy snacks or spend extra money on meals out. Convenience foods and restaurant meals can leave you feeling foggy, bloated, overstuffed, or unsatisfied.

    • Plan ahead by keeping healthy snacks on hand. See the list below for ideas of both make ahead and prepackaged options. My go-to’s are simple fruits and vegetables that require little prep such as bananas, apples, celery or carrots with a side of nut butter.
    • If possible, pack a lunch box or cooler filled with mini-meals and snacks you could nosh on while you are out and about, traveling, or at the lake. 
    • Have a few easy-to-prepare meals in mind that you can throw together in a flash. When you do have time to cook, this will make mealtime a breeze. Think DIY veggie pizza, tacos, spaghetti squash and meatballs, or just simply a protein or grain bowl filled with your favorite ingredients. Make extras to enjoy as leftovers for lunch or dinner the next day.
    • Look at your week ahead. Which days will be busiest? How can you incorporate healthy food and activity into these days? 
    • If you don’t have time to prep all of your weekly meals on Sunday, try preparing ingredients for easy cooking throughout the week. An example would be to make salads in bulk, slice and dice veggies so they are ready to grab and go, or cook protein in bulk so that you can add it any dish with out the added prep time. 

Pack Healthy Snacks

When you’re busy and on the go, it’s possible you may not know the next time you will be able to eat a meal. Instead of skipping lunch, leave the house prepared with healthy snacks. Pack easily portable foods that travel well for the car, plane, or in your purse.

Packing healthy options will leave you feeling your best and will keep you satisfied for longer. Consider including a source of protein, fiber, or fat for a more satisfying snack.

Simple Mills Almond Flour Crackers are made with just whole food ingredients, nothing artificial. These crackers are powered with a nut and seed flour blend as the base and are a good source of fat, fiber, and protein. Depending on the flavor, these crackers offer 8-9 grams of healthy fat, 3-4 grams of protein, and 2 grams of filling dietary fiber. I love the farm house cheddar flavor because they taste so indulgent without all of the added calories and ingredients that other snacks crackers have. 

Get the individual snack packs for an easy travel snack or try the big Costco box and portion it out in reusable bags. 

Choose Quality Ingredients

Many prepared foods can be high in sugar, salt, and processed ingredients, but it is not always realistic to prepare every meal from scratch. When choosing packaged foods be sure to always check the ingredient list!

Look for:

    • Simple, whole food ingredients that you can pronounce
    • Products with nutrient-dense fats
    • At least 2 grams of fiber or more
    • Sugar content– the less sugar, the better!
    • No artificial sweeteners or hydrogenated oils


Traveling, especially by plane, or being out and about in the summer heat, can leave you feeling dehydrated.

Fill a reusable water bottle and bring it with you whether you are on vacation or running errands. Staying hydrated can keep your skin soft and healthy, your energy up, keep headaches at bay, and help you feel your best.

Don’t forget to move!

By incorporating healthy habits into your vacation or busy summer schedule you won’t feel like you need a total reset once Labor Day arrives.

Squeeze a little movement into your day whenever you can. It may look a little different than your typical routine and that’s okay! Go for a jog around the block, take a walk outside, or sneak in a few sets of lunges and crunches in your hotel room.

Enjoy the sunshine and longer days by getting outside! Choose fun activities with friends and family that incorporate movement in your day – try kayaking, swimming, stand up paddle boarding, biking, or hiking.

How do you stay healthy while on the go or on vacation?

Healthy Snacks to Eat On The Go

Need more inspiration? Try some of these snack ideas the next time you’re on the go. They’re easy to make, portable, and healthy!

  • Homemade Muffins
    Muffins don’t require refrigeration and can offer a good source of filling fiber. Carbohydrates provide a quick source of energy and fiber helps the energy last. Try these Paleo Morning Glory Muffins. Prep a big batch ahead of time and store in the freezer. You can take one or two with you during the day and they will defrost naturally in the warm summer air.
  • Fresh Fruits and Veggies
    Many fresh fruits and veggies don’t require refrigeration. Cherry tomatoes taste great this time of year. Baby carrots, sliced peppers, and even a tupperware of salad can travel well. Be sure to pack the dressing on the side ;).
  • Trail Mix
    Making your own trail mix is a great way to incorporate satisfying, healthy ingredients into an on the go snack. Try this Spicy Maple Cheddar Snack Mix recipe.
  • Homemade Bars or Energy Bites
    This recipe for Blueberry Banana Breakfast bars uses Simple Mills Banana Muffin mix and comes together in just 30 minutes. It’s the perfect meal prep recipe to make your on the go breakfast a breeze!

Priscilla Askew, NDTR

Hi I’m Priscilla! Nutritionist, USA triathlon & RRCA run coach, fitness enthusiast, foodie, and owner of Askew Nutrition & Fitness.

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