Airport Survival Guide – How to Stick To Your Diet Program While Traveling
Jun 9, 2016

Airport Survival Guide – How to Stick To Your Diet Program While Traveling

Stick To Your Diet Program While Traveling

It can be difficult to stick to your diet program while traveling. Flying can be exceptionally challenging because of security regulations but there are a few simple tips and tricks to help stay on track during your summer travels.



An important part of weight loss is getting 80-100oz of water daily. When traveling by plane it is especially important to up your water intake. Staying hydrated is a great way to lessen the effects of jet lag and stay healthy throughout your entire trip. Here are a few tips to help you stay hydrated:

  • Prepare- Don’t wait to get on the plane to start hydrating, starting filling up at home before you leave for the airport.
  • BYOB-Bring your own bottle. While TSA regulates liquids to 3oz, bring a reusable bottle from home and fill after you have cleared security. Many airports are equip with water stations where you can refill as needed.
  • General rule of thumb, plan to drink 1 liter of water for every hour of air travel
  • Avoid salty snacks, caffeine and alcohol. While tempting during travel all are very dehydrating.


Pack Food

Airport and plane food can easily derail your diet plan. To stay on track it is best to plan ahead so that there are no surprises. While security regulations can be tricky here are some do’s and don’ts that will help you plan accordingly.

  • Do- Pack an insulated bag that will keep your food cold and prevent it from spoiling. You may be more surprised to find out TSA will allow you to go through security with an icepack, as long as it is frozen solid during screening.
  • Don’t Pack snacks that are considered to be liquids or gels such as: nut butter, yogurt, creamy cheese, salsa, soups, hummus and salad dressing, However you can bring these items if they are under 3 ounces.
  • Do Pack fresh fruits, nuts, protein bars, protein powder, kale chips, jerky, seeds, cheese sticks, grilled chicken, turkey or ham roll up with cheese, grapes, berries, cut melon, fresh cut veggies, and salad.
  • Don’t Bring smelly snacks such as fish or shell fish, strong smelling cheese, anything fermented (sauerkraut/ kimchee), and hard boiled eggs/ egg salad.