How I Stayed Healthy While Traveling Through South America (With Kids!)

Traveling is one of the most enriching things we can do for ourselves and our families—but let’s be real: it can also be physically and emotionally demanding, especially with kids in tow.

I recently returned from an unforgettable trip through South America. Seven flights, a few long bus rides, horseback adventures, and the beautiful chaos of navigating a new culture with four kids and my parents. As a Registered Dietitian and Functional Nutritionist, I knew that staying grounded in my wellness routine would be key to making the most of the experience—not just for myself, but for my whole family.

If you’re wondering how to stay healthy while traveling (without the stress), here are the lessons I learned—and the wellness strategies I’ll be packing again.

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1. Pack Protein-Rich Snacks (and Then Pack More)

Traveling often means unpredictable mealtimes and long stretches without access to nourishing food—especially with flights, time zone changes, and excursions.

Here are the best high-protein travel snacks I packed:

• Meat sticks
• Mixed nuts and dried fruit
• Protein bars with low sugar
• Nut butter packets

Why it matters:
Keeping blood sugar stable helps regulate energy, mood, and digestion—especially for kids.

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2. Stay Consistent with Supplements

Your body doesn’t know you’re on vacation. It still needs support, especially when your routine is off.

My top travel supplements for wellness:

• Magnesium: Supports relaxation and regularity
• Cortisol Manager: Helps regulate stress response
• Fiber packets: Keeps digestion on track
• Digestive enzymes: Supports gut health while eating unfamiliar foods
• L-theanine: Promotes calm during hectic travel days

Consistency is key: when you stay on track while traveling, it’s easier to bounce back when you get home.

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3. Prioritize Protein—Especially in the Morning

Carb-heavy breakfasts are tempting when traveling (hello, hotel buffets), but starting your day with protein can make a huge difference in how you feel.

My go-to options:

• Eggs with avocado
• Leftover chicken with veggies
• Protein smoothie or shake (brought in a shaker bottle)
• Seeds, nut butters, or chia pudding

Why protein in the morning?
It helps stabilize blood sugar, keeps you full longer, and curbs cravings later in the day.

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🗓️ 4. Plan Meals When Possible (But Stay Flexible)

It’s easy to get wrapped up in the excitement of travel and being in new places but I highly recommend that you plan ahead for meals. This helped us avoid hangry meltdowns (mine included).

Quick tips:

• Don’t skip meals, even if it’s just a light lunch.
• Pack portable mini meals if you know there will be a gap.
• Stick to consistent meal timing when you can.

Planning reduces stress, supports digestion, and keeps cravings in check.

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5. What I Forgot—and Regretted

Even as a nutritionist & mom, I forgot a few essentials that would have made the trip smoother. Here’s what I’ll definitely pack next time:

• More electrolyte packets
• Fever medication + enzymes for the kids
• Noise-canceling headphones
• My favorite essential oils for sleep + stress
• Binders for gut support
• Coconut oil (my cure-all moisturizer for dry skin, bug bites, rashes—you name it)

The small things make a big difference. Travel wellness is about making your body feel safe—even when everything else is unfamiliar.

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Final Thoughts: Your Habits Travel With You

Travel will never be perfect. Flights get delayed, meals get skipped, and your schedule goes out the window. But when your wellness habits are integrated into your lifestyle, you can bring them anywhere.

Whether you’re traveling internationally or heading on a weekend trip, your body wants consistency. The more you support it, the more it supports you—in energy, digestion, immunity, and mood.

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Ready to Stay Healthy on Your Next Trip?

Do you want help customizing your supplement and food routine for your upcoming trip? Book a consultation or reply to this blog post—we’d love to support you.

Apply to my CORE Solutions Program here AND download my FREE guide to help you keep your digestion on track today, while traveling and always. Reach out with any questions here.