The best breakfast foods to eat when you travel, and why it’s important

Spring is here, which means we’re coming out of hibernation mode to soak up the sun and maybe take some warm weather trips. If there is a time for culinary pleasures, it’s the holidays. After all, what’s the point of visiting a new place if you can’t appreciate the local cuisine?

But when your stomach starts to ache and you feel tired all the time from eating too many heavy, high-sugar foods, it can start to get in the way of your holiday style.

An easy solution to this common travel problem can be to eat a healthy breakfast.

“Priorizing a good breakfast while on vacation can set you up all day for success in blood sugar management and set you up for adventure and exploration,” explained Maggie Michalczyk, Registered Dietitian and Founder of Once upon a time there was a pumpkin.

A balanced breakfast that contains protein and fiber will ensure you don’t experience a huge blood sugar spike and will keep you feeling energized until lunchtime, Michalczyk said. It might also encourage you to make healthier food choices throughout the day, since you won’t have to deal with spikes in blood sugar that leave you craving sugar and unhealthy fats even more.

“With a bit of pre-planning or a simple game plan, I think there are some easy options you can bring with you or search through airport kiosks or stores to help you create a breakfast healthy travel plan that can help you feel great on vacation,” Michalczyk said.

From easy-to-assemble pre-planned breakfasts in your hotel room or Airbnb to options at chain restaurants, here are the best breakfasts to eat on vacation that won’t raise your blood sugar.

Starbucks Egg White or Oatmeal Bites

For better or worse, there are very few cities that don’t have Starbucks. And luckily, Starbucks has great healthy (and delicious!) breakfast options.

“I’m a big fan of their fluffy egg bites because they’re a good source of protein and contain veggies,” Michalczyk said. “I also like Starbucks oatmeal because their oats are a good source of fiber. I would ask them to keep the brown sugar on the oatmeal or ask for it on the side so I can control the amount of sugar added.

Whether you get it from Starbucks or Panera, oatmeal is a great order item that you can customize to suit your health needs.

Head to the breakfast buffet

Yes really! If you’re staying at a hotel, there are usually solid options at the breakfast buffet that will leave you feeling full and energized. “Make sure your breakfast contains a source of fiber (fruits, vegetables, oats, or whole-grain toast), protein (eggs, yogurt, or scrambled tofu), and healthy fats (avocado, nuts, or seeds),” suggested Jenn LaVardera, Registered Dietitian and Nutritionist for Daily harvest.

Avocado toast

If you have a toaster in your Airbnb or hotel room, avocado toast can be a great option. “Avocado is a good source of healthy fats that increase satiety,” Michalczyk says. “Get whole-grain bread if available, as it has more fiber, and top it with an egg if you can for more protein.”

Panera Oatmeal

If you’re vacationing somewhere with a Panera outlet, take advantage of oatmeal. “Oatmeal is a great breakfast starter, but it can be boring if you don’t spice it up. Panera has a delicious cinnamon-spiced steel-cut oatmeal with strawberries and pecans” , said Kim Rose, registered dietitian with Loose it! “To accentuate the flavor profile even more, sprinkle with a touch of cardamom. Cardamom pairs well with cinnamon, giving a warm, lemony flavor that appeals to the taste buds.

Overnight oats

All you need for this easy travel breakfast is a fridge, because you can assemble the ingredients ahead of time. “High-protein overnight oatmeal is a great option,” Abby Grimm, Registered Dietitian for FWD Fuelmentioned. “Combine rolled oats, your favorite protein powder, eight ounces of almond milk, almond butter, and chia seeds, and mix together.”

Hard boiled eggs

A smelly option, sure, but you can pre-boil some eggs and store them in your hotel or Airbnb fridge, then have a few for breakfast every day. “Eggs contain high-quality protein at 6 grams of protein per egg,” Michalczyk said. “I’ve also seen them pre-packaged at some airport kiosks.”

Find a local cafe

Often breakfast options at a cafe will be healthier than those available at chain restaurants – and cheaper. “Exploring cafes is the way to go when you’re on the go,” Rose said. “You can benefit from their unique culinary expertise while feasting on your favorite breakfast dishes while making healthy choices. For example, seasonal fruit, egg white or vegetable omelettes and any type of herbal, spiced or green tea are nutritious and delicious additions.

Bring a few packets of oatmeal

Michalczyk noted that the packets of plain oats are great to have on hand “because you can make them quickly with just water in your room and can almost always find a fruit at the airport and some nuts. to add for a balanced breakfast”.

As the saying goes, breakfast is the most important meal of the day – and making an effort to start your day on a healthy note just might make your vacation just right.

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