The holidays are almost here, and for millions of people that means packing a suitcase, loading up the car, or heading to the airport. Holiday travel is a chance to see family and friends, but it can also throw your healthy habits off track. Long drives, delayed flights, fast food stops, hotel breakfasts, and big family dinners all add up. Before you know it, your usual routine has disappeared.
You do not need to be perfect while you travel. The goal is to keep a few simple habits going so you feel good during the trip and come home feeling like yourself. This guide shares practical tips for eating well on the road and in the air, staying active, sleeping well, and staying hydrated. You will also see how single-serve super greens packs make it easy to keep one healthy habit going wherever you go.
Research says yes, but usually less than people think. In a well-known study of adults in the United States, people gained an average of a little less than one pound over the holiday season, from late November to early January. That may sound small, but a review of many studies found that holiday weight gain is common in adults and may add up over the years if it is not lost afterward. Even people who were trying to lose weight tended to gain a little during the holidays.
When you travel, you lose control over much of your food. You eat at airports, rest stops, restaurants, and other people's homes. Meals are often bigger, saltier, and higher in fat and sugar than what you would make yourself. Research on eating out has found that people tend to eat more calories and fat when they eat away from home, and may get less vitamin C, calcium, and iron. Add in long hours of sitting, poor sleep, and holiday treats everywhere, and it is easy to see why travel is tough on healthy habits.
Packing your own snacks is one of the best ways to stay on track. Good travel snacks include nuts, trail mix without candy, whole fruit like apples, oranges, and bananas, cut vegetables, cheese sticks, whole grain crackers, roasted chickpeas, and protein bars with little added sugar. Bring a reusable water bottle. Toss a few single-serve super greens packs in your bag so you can keep your daily habit going.
Look up restaurants along your route or near your hotel before you go. Many chains post their menus and nutrition information online. Choose places with grilled options, salads, and vegetable sides. If you are staying with family, offer to bring a healthy dish to share, like a big salad or roasted vegetables, so you know there will be at least one option you feel good about.
Pack a small cooler with sandwiches on whole grain bread, yogurt, hummus and veggies, fruit, and water. This saves money and helps you avoid fast food at every stop. When you do stop to eat, choose grilled chicken sandwiches or wraps, salads with grilled protein, or a smaller burger with a side salad or fruit instead of fries. Gas station snacks can work too. Look for nuts, fruit, cheese, yogurt, and water instead of chips, candy, and soda.
Long drives make it easy to snack out of boredom. Portion snacks into small bags before you leave instead of eating from big bags. Keep water handy, since thirst can feel like hunger. Plan stops for real meals instead of grazing all day. And take breaks to walk and stretch, which helps both your body and your focus behind the wheel.
Airports have more healthy options than they used to. Look for salads, grain bowls, wraps, sandwiches on whole grain bread, yogurt parfaits, fruit cups, nuts, and hummus with vegetables. Skip the giant pastries and sugary drinks. If you have a long layover, take a walk through the terminal before you sit down to eat.
The air on airplanes is very dry, which can leave you feeling thirsty, tired, and headachy. Drink water before, during, and after your flight. Bring an empty reusable bottle through security and fill it at a water fountain. Go easy on alcohol and sugary drinks, which do not hydrate you well. Adding a single-serve super greens pack to your water bottle is an easy way to make hydration more appealing.
Single-serve packs are small and easy to pack in a carry-on or checked bag. Large containers of powder in carry-on bags may get extra screening at airport security, so single-serve packs or packing the container in your checked bag can make things simpler. Check the latest airport security rules before you fly.
Do not skip meals to save up for a big holiday dinner. That usually leads to overeating. Eat a normal breakfast and lunch, with plenty of protein and vegetables. At the meal, fill half your plate with vegetables and salad first, then add your favorite holiday dishes in smaller portions. Eat slowly, enjoy the conversation, and wait a few minutes before going back for seconds. Choose the treats you truly love and skip the ones you can have any time.
Family and friends often show love through food. You can be kind and still say no thanks. Try saying it was delicious, but you are full, or ask to take a small plate home for later. Complimenting the cook and focusing on the company can take the pressure off.
Look for small chances to move. Walk around the airport during layovers. Take the stairs at your hotel. Use the hotel gym or do a quick bodyweight workout in your room with squats, push-ups, lunges, and planks. Go for a family walk after holiday meals. Explore a new town on foot. Even 10 to 20 minutes of movement a day can help you feel better.
Travel, time zone changes, and late nights can make it hard to sleep. Try to keep a regular bedtime. Bring earplugs, an eye mask, or a white noise app for noisy hotels or shared rooms. Go easy on alcohol and heavy meals close to bedtime. Get some daylight in the morning, which helps your body clock adjust to a new time zone. Good sleep makes it easier to make healthy food choices the next day.
Wash your hands often, especially before eating, and carry hand sanitizer for times when soap and water are not available. Stay hydrated, get enough sleep, and eat plenty of fruits and vegetables. Keep up with your regular vaccines and talk to your doctor if you have questions before a big trip.
When your routine falls apart during travel, keeping even one healthy habit can help you feel more in control and make it easier to get back on track when you get home. A daily super greens drink is one of the easiest habits to keep, because it takes 30 seconds and needs no kitchen, no cooking, and no refrigerator.
Travel meals often fall short on fruits and vegetables. A single-serve pack of Rewind Greens gives you 24 plant ingredients in one serving, including Spinach Leaf Powder, Organic Broccoli Powder, Barley Grass Powder, Wheatgrass Powder, Spirulina, and berry ingredients like Blueberry Powder and Bilberry Fruit Extract. Acerola Extract brings vitamin C, and Spirulina brings iron, two nutrients that research suggests people may get less of when they eat out often. Mix a pack into your water bottle each morning, wherever you wake up.
Prospective studies and reviews have examined weight change during the holiday season and dietary intake when eating away from home.
Holiday travel brings family, fun, and a lot of disruption to your healthy routine. Research shows that most adults gain a little weight over the holidays, and that eating away from home often means more calories and fewer key nutrients. But you do not need to be perfect. A few simple habits go a long way: pack healthy snacks, plan meals ahead, choose grilled and vegetable-rich options, stay hydrated, move when you can, and protect your sleep.
Toss a few single-serve super greens packs in your bag, and keep your daily habit going no matter where the holidays take you. You will come home feeling more like yourself, ready to enjoy the rest of the season.
Nuts, whole fruit, cut vegetables, cheese sticks, whole grain crackers, roasted chickpeas, yogurt, and low-sugar protein bars are all easy to pack. Portion them into small bags before you leave.
There is no exact rule, but sip water regularly throughout your flight instead of waiting until you feel thirsty, and drink water before and after you fly too. Fill up a reusable bottle after you pass through security.
Start with one or two habits, like your morning super greens drink and a daily walk. Stock your kitchen with fruits, vegetables, and healthy basics. Get back to a regular sleep schedule. Be patient and kind to yourself. Small steps add up quickly.
Absolutely. Holiday foods are part of the fun. Choose the treats you love most, enjoy them slowly, and balance them with plenty of vegetables, water, and movement. One meal or one day does not undo your healthy habits.
Yes. You can mix a pack into juice, milk, a plant milk, or a smoothie. Water is the easiest option on the go, and it gives you a boost of hydration too.
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