Whether you’re traveling for vacation or business, staying healthy when on the go can be challenging. By incorporating these five simple tips into your next traveling adventure, you can return home feeling relaxed and still on-track with your health goals.

1. Don’t skip breakfast
If you’re catching an early morning flight or running out the door to tour a new city, you
can easily forget to eat breakfast. However, eating breakfast will help keep your blood sugar stable and prevent overeating later in the day. Choose a breakfast with protein, fiber, and carbohydrates to keep you fuller longer, such as breakfast parfait with Greek
yogurt, banana, and granola.

2. Drink a lot of water
Drinking water flushes your body of toxins, helps prevent jet-lag, and curbs junk food cravings. Aim for 6-8 eight-ounce glasses of water daily and avoid soda and an excess of alcoholic beverages, which have empty calories and can leave you feeling lethargic. If you are flying, bring an empty water bottle with you and fill it up at a water foundation
after you go through security.

3. Pack Snacks
When traveling, we don’t always have access to food at regular intervals and end up skipping meals or eating airplane food or fast food, which often is high-calorie and high-fat and has few nutrients. To keep your blood sugar regular and satiate cravings, pack protein and nutrient-dense food, such as nuts, fruit, and hard-boiled eggs.

4. Avoid Fast Food
If you’re on the road, look for a supermarket that has a salad bar or healthy foods, such as fruits, nuts, and vegetables. If you’re at the airport, many terminals now have restaurants that offer healthy options, such as salads, yogurt, and fruit and vegetable smoothies. If fast-food is your only option, look at the nutrition information of the meals—many fast food places now have healthier alternatives such as grilled sandwiches and salads instead of fried food.

5. Squeeze in exercise
Walking is a great way to explore a new city and just requires a pair of tennis shoes! If you bring a yoga mat, you can start your morning with an energizing yoga routine. And there are a lot of high intensity workouts that combine exercises like squats, mountain climbers, and tricep push-ups that can be performed in a small area—you can download these routines on your computer or using apps on your phone.

You can maintain a healthy regimen while you travel if you just plan ahead!