Pregnant and traveling?

Here are 8 nutrition tips for your summer adventure


  • Some of my pregnant clients are flying off to the four corners of the world. For some, it’s their last big trip before they embark on a new journey into parenthood. Traveling while pregnant can bring a pinch of anxiety, especially when you’re headed to unfamiliar places. But don’t worry – with a little planning you can enjoy a great and relaxing time while nurturing yourself and your growing baby.


  • Below are a few tips to help you with that:

   1. Stay hydrated

  • Drink plenty of water, especially during flights or in hot weather, as dehydration can lead to fatigue and other health issues. Needless to say, it’s best to stick to bottled water and avoid ice, which is often made from tap water and might be contaminated.
  • 2. Don’t forget to pack your prenatals:
  • Just because you’re on vacation doesn’t mean you should take a break from your prenatal vitamins. They’re key for your baby’s development, so make sure you pack enough for your entire trip. 
  • 3. Pack healthy snacks
  • Healthy, non-perishable snacks like nuts, dried fruit, and whole-grain crackers can be lifesavers during long journeys. Not only do they help keep your energy levels steady, they also provide vital nutrients for your growing baby. Download my free ebook with 30 healthy prenatal snack ideas for delicious inspiration.
  • 4. Focus on protein-rich foods
  • I can’t stress this enough, but protein should be your main focus while building a baby. Try to have a good source of protein at each meal and even for snacks. So, prefer some chicken, fish, or legumes over a big plate of pasta al pomodoro or a vegetarian risotto.


  • 5. Eat high-fiber foods
  • The last thing you want on a vacation is constipation, a common issue during pregnancy. Incorporate plenty of fiber-rich foods like whole grains, fruits, vegetables, and legumes into your diet to stay regular.


  • 6. Careful with raw fruits and veggies
  • If you’re unsure about the water quality, avoid raw fruits and vegetables that you can’t peel yourself. Food safety is paramount, especially during pregnancy.


  • 7. Maintain a (somewhat) regular eating schedule
  • While traveling, sticking to a strict eating schedule might be challenging. That’s okay, you don’t have to be perfect. The key is not to let too much time pass without eating, to provide a steady supply of nutrients to your baby and help you maintain stable blood sugar levels.


  • 8. Food safety
  • Be extra cautious about food safety when traveling. Avoid undercooked or raw meat and shellfish, fresh juices, soft ice cream, and street food to prevent foodborne illnesses, which can be especially harmful during pregnancy.

Looking for healthy snack inspiration. Make sure to download my free ebook with 30 sweet and savory pre- and postnatal snacks

This post also appears on Unique Travels.

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