Healthy Summer Travel: A Hy-Vee Dietitian’s Guide to Nourished, Active Adventures
As the school year ends and warmer days are finally here, you may be thinking about your summer travel plans. Whether you’re heading out on a long road trip, spending the day by the lake, or simply enjoying a well-deserved staycation, summer is all about creating joyful memories and savoring the season of adventure.
But with the freedom of vacation often comes the temptation of sugary snacks, fast food stops, and more screen time than steps. Luckily, with just a bit of preparation, you and your family can stay nourished, energized, and fully enjoy everything your summer getaway has to offer. Your Hy-Vee dietitian is here to help with a simple four-step guide to making summer travel a breeze.
1. Stay Organized.
Before hitting the road, a little planning can go a long way. Start by mapping out your travel days and pinpointing when meals and snacks will be needed. Pack a cooler with grab-and-go items like string cheese, Greek yogurt, pre-cut fruits and veggies, whole grain crackers, or homemade trail mix. For longer trips, look for hotels with kitchenettes or plan to find grocery stores or restaurants with some nutritious options. This helps you avoid the fast-food trap and keep your family feeling their best.
Roll call! Does everyone have their own water bottle? Keep these handy to encourage hydration, even if it requires an extra restroom stop.
2. Stay Nourished.
Just because you’re on the go doesn't mean nutrition has to take a back seat. Aim for balance at most meals by including protein, fiber, and healthy fats to keep everyone full and fueled for fun. Ready-to-drink protein shakes are another great snack to pack in your cooler. Oikos Ready-to-Drink Protein Shakes are a convenient on-the-go option offering 30g of protein and 5g of prebiotic fiber – great for keeping those tummies happy and hunger at bay!
Again, don’t forget about hydration. It’s easy to push fluids aside when on the go, but water is key, especially in the heat. Add slices of lemon or cucumber for a refreshing twist.
3. Stay Active.
Incorporating movement into your summer travel is easier than you think. Look for ways to stay active that are entertaining for the whole family – think swimming, hiking, bike rides, or even just a game of tag at a rest stop. Speaking of rest stops, get in some light stretching or walking with each travel break.
If you're staying home, plan active outings like visiting the zoo, local parks, or taking evening family walks. Movement keeps energy levels up and is a great way to bond with your loved ones.
4. Stay Mindful.
Hey, it’s OK to treat yourself – it’s a vacation after all! Balance, moderation and mindfulness are just as important in helping you and your family feel their best. Try not to skip meals or overindulge just because you're out of routine. Enjoy the summertime treats but balance them with nourishing choices that offer protein and fiber (check out our Homemade Trail Mix recipe below).
Encourage everyone to listen to their body — eat when hungry, stop when full, and check in with how different foods make them feel. Mindfulness isn’t about restriction; it’s about tuning in and feeling good in your body.
Lastly, put the screens down and take time to unplug. Adventure awaits!
The Bottom Line
With a little planning, you can enjoy all the flavors and fun of summer travel while keeping your family’s health and wellness front and center. Remember: it’s not about perfection — it’s about making choices that support your energy, enjoyment, and connection throughout the journey. Happy travels from your Hy-Vee Dietitian team!
Homemade Trail Mix Recipe: The Perfect Travel Snack
Need a snack that checks all the boxes – easy, portable, kid-approved, and nourishing? Our Homemade Trail Mix is just the thing. Make a big batch before your trip and portion it into resealable bags or containers for convenient, mess-free snacking.
Homemade Trail Mix
Makes about 8 servings
1 cup California Walnuts
1 cup roasted sunflower seeds
½ cup dried cranberries or raisins
½ cup mini dark chocolate chips or cacao nibs
1 cup whole grain cereal (like oat squares or puffed rice
)½ cup unsweetened coconut flakes
Directions:
Combine all the ingredients in a large bowl and mix well.
Store in an airtight container or divide into individual bags for on-the-go convenience.
Bonus Tips for a Smooth and Nourishing Journey
Prep a snack station in the car or hotel room so healthy choices are always in reach.
Stock up on single-serve items like nut butter packets, applesauce cups, and granola bars with less added sugar.
Set a “stretch and sip” timer – every 90 minutes, stop for a quick stretch and hydration break.
Make it a game! Challenge kids (and adults) to track how many fruits and veggies they eat each day of the trip.
Start the day right with a balanced breakfast to set the tone — think eggs with fruit, or oatmeal with nut butter and berries.
Hy-Vee Dietitian Services
Make the most of the sunny days ahead and fuel those summer getaways by meeting with a Hy-Vee registered dietitian. Whether you're exploring balanced eating or seeking expert advice on maximizing your grocery shopping, Hy-Vee dietitians can provide personalized tips and meal ideas. Additionally, Hy-Vee dietitians now accept insurance, making nutrition counseling more accessible and affordable. Reach out to your local Hy-Vee registered dietitian to begin your journey to better health today! https://www.hy-vee.com/healthnew/dietitians
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the support of our sponsors Oikos Ready-to-Drink Protein Shakes and California Walnuts.
