Travel Insurance for Your Health: Six Ways to Protect Yourself on the Road
Some travel health advice is very general. Here are specific ideas to consider.
Most advice about eating healthy while traveling is useful, but has its limitations. Pack a snack. Drink water. Move your legs. Yes, that’s helpful.
But when you’re staring down a wall of processed food at the airport, it only takes you so far.
At the Fischer Kitchen, we believe in stepping up for your own well-being and advocating for your health. That requires clarity and determination wherever you are.
Recently, I took a trip to Nevada and couldn’t help but notice the plethora of processed food in the airport. Row after row of chips, sodas, candy, and energy bars — alongside overpriced salty nuts and cupcakes with sprinkles in vending machines. (Horrible, if you care about what you’re putting into the one and only body you have!)
Yes, there were the occasional salads and pieces of fruit, but they don’t make up for the bulk of what was offered. A few restaurants might serve something better, but if you’re on the go and hungry, you likely won’t have time to stop. That’s why most of what’s there is quick grab-and-go — and, in my view, most of it isn’t particularly healthy.
I turned to my husband Phil and said that seeing this kind of offering was utterly abysmal, even with a few token fruits and salads around. The message was clear: if you need energy, grab one of these. They’re brands you know and trust — maybe even tied to catchy songs or childhood memories.
Whether you’re traveling for business or pleasure, you're faced with these choices — and they’re hugely problematic. But since this is the reality, we have to combat it head-on with preparation and a new mindset.
Here are a few notes I took while traveling:
Six Ways to Protect Your Health on the Road
1. Embrace a New Mindset: Eating Healthy on the Go Is "Trip Insurance"
Insurance is taken out in case things go badly. Eating well — even at some expense — ensures you feel well on your trip. That’s your new “trip insurance.” Before you hit the road, think about exactly how you’re going to execute it.
(I have ideas to share. Read on!)
2. Remember the Paint Chip Theory of Food
We often focus only on flights and hotels when budgeting, forgetting the cost to our bodies. It’s easy to think, it’s just one bag of chips. But little by little, the chips pile up — like tiny paint chips on a wall — until one day it’s clear the whole wall needs repainting.
Same with food. Bad snacks eaten on the road don’t seem to matter — until they suddenly do, affecting your stomach, arteries, or leading to prediabetes.
Let that scare you — because it should. It scares me!
3. Don’t Board Hungry — Pack Like Your Health Depends on It
Before flying, have one simple goal: Don’t walk onto that plane hungry.
Here’s the real deal:
Economy: Expect a box of processed food, maybe some grapes or cheese if you’re lucky. I usually decline it all.
Business Class: You’ll be tempted by multiple bread baskets, extra drinks, and fancy desserts. I’ve learned to say no — it’s just too much.
Bottom line: No matter how you're flying, your body deserves better.
Pack real food, if you can. Protect your health. This is your true trip insurance.
4. Take Care of Your Body, Inside and Out
You pack clothes to stay cool, warm, or dry — so take the same care with what goes inside you.
Pack snacks: a sandwich, organic carrots, a banana, a small bag of nuts. I prep the night before: rainbow carrots in a Ziplock bag, a custom nut mix from our nut drawer (better oils, better ingredients).
It’s not about money — it’s about quality.
Some packaged nuts are roasted in oils, which I avoid. Mixing my own, with a few smoked almonds, gives me just the right amount of salt — without the junk.
Same with cereal. I like Three Wishes and Lovebird — they score well on the Yuka app (I highly recommend the app. It’s free, but I became a premium member to support the cause! By the way, I receive no compensation directly or indirectly from them.).
Three Wishes Unsweetened Cereal: 90/100
Lovebird Cinnamon: 79/100
If I arrive to my destination late, I pack: a paper plate, plastic utensils, carrots, a frozen piece of salmon (defrosts in transit), and a handful of lettuce with a few tomatoes. Done.
Sometimes I toss in homemade banana bread or energy bars (recipes coming soon — easy, low-calorie, tasty!).
If you don’t have time to make your own, scan store-bought bars with the Yuka app (or similar) to find the best of the worst. Here are some that got a “good” rating:
RX Peanut Butter Protein Bar: 69/100
Dave’s Killer Bread Organic Snack Bar Cocoa Brownie Blitz: 55/100
Kind Peanut Butter Dark Chocolate Bars: 54/100
Cliff Crunchy Peanut Butter Bar: 54/100
Organic Z Bar Chocolate Chip: 52/100
5. Reality Bites — Even in the Best Places
Las Vegas has amazing restaurants, but you still need real food. I took an Uber to Whole Foods and stocked up for breakfasts, a few lunches, and a dinner or two since our hotel room had a full kitchen and dining area.
Below is one of our in-hotel room breakfasts on the go.
And no, it’s not about being “cheap.” It’s about knowing where your food comes from.
Our formula: a little prep from home, smart eating out, and a quick grocery run if needed. So far, so good.
6. Variety Is Fun — But Certainty Has Its Virtues
At lunch in Las Vegas, we asked a guy at the next table what he recommended. He knew the menu well at the Greek restaurant Estiatorio Milos. He was a frequent business traveler who’d found a healthy spot and stuck with it. Not a bad strategy. A clean, go-to restaurant you can count on is a gift, especially when traveling.
Final Note
Every trip has hidden costs. Don’t let your health be one of them. It’s hard — I’m in the same boat — but we have to work on it. The answer is preparation. And a little goes a long way.
What are your tips for staying healthy on the go? Do tell!
