Stay Healthy When You Travel: Eating to Boost Immunity

The Scoop

Let’s face it. When you travel, your usual schedule can get out of whack. You tend to stay out late (and get up early so you don’t lose the day), your usual eating regimen falls to the wayside and your alcohol intake may increase. All of these factors may compromise your immune system. Poor sleep coupled with poor nutrition can lead to getting sick.  Staying healthy while you travel will allow you to enjoy every minute of your trip, so don’t compromise. Choose foods to keep you healthy. Foods high in Vitamins A, D and C  along with Selenium and Zinc may help decrease your chances of  catching a cold or flu. Think citrus, nuts and whole grains. Bring along some nuts and healthy energy bars, such as KIND or Cliff bars,  when you travel. Try to include some of the following foods in your daily diet while traveling. Visiting a farmer’s market is a great way to stock up on fresh produce for your hotel room. And don’t forget to get at least seven hours of sleep every night.

Foods That Enhance immunity













Green Tea

White Tea

Take Along Tips to Keep You Healthy

!. Stay hydrated. Drink at least two cups of water at each meal or snack.

2. Order a salad or vegetable plate at lunch or dinner.

3. Have fresh fruit for snacks and dessert.

4. Ask for whole grain bread when you place your order.

5. Oatmeal and fruit is a great way to start the day.

Lisa Stollman, MA, RDN, CDE, CDN is the author of the new ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012.). She is a nationally-recognized Registered Dietitian Nutritionist with a specialty in teen and adult weight management and diabetes. Lisa received her B.S. in Food and Nutrition and her M.A. in Clinical Nutrition from New York University. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to book an appointment, please visit:

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