Traveling

Traveling can be just a grand time. A time for adventure, relaxation, friends and family, and amazing food. Sometimes it can be difficult to organize - or even care - that your body is getting the nutrients it needs, which is why we wrote this comprehensible post on tips and tricks you could implement to boost your nutrient game on vacation. Of course, talk to your doctor about proper supplementation based on your specific dietary needs. 

The Seed Supplement

Nuts and seeds are both highly dense in nutrients and easily portable.  

1. Hemp seeds - hemp seeds are nutrient dense which makes it a perfect way to get a lot of nutrients in a small serving, including potassium, magnesium, phosphorus, iron, manganese, zinc, and copper.

2. Chia seeds - easy to carry around and rich in vitamins, protein, omega-3s, minerals, polyphenols, peptides and antioxidants. 

3. Grounded flaxseeds - contains lignans which fight cancer along with omega 3- fatty acids, iron, zinc, copper, calcium, protein, potassium, magnesium, folate, and fiber.  

Wheat Germ, Nutritional Yeast, and Almond Butter 

1. Wheat Germ - A healthy source of zinc, vitamin E, and spermidine!

2. Nutritional Yeast - A great way to get all your vitamin B requirements, including B12

3. Almond Butter - very filling for on the go days and rich in vitamin E and zinc. 

Supplements 

1. DHA/EPA supplements - For those not eating fatty fish it is recommended to take DHA/EPA supplements. You can learn more from this post we made here. 

2. Vitamin D - Depending on where you are going and what time of year, you may not need a vitamin D supplement. However, it may be a good idea if you are going somewhere with lack of sunlight during the winter months. 

Buying products 

Of the items we packed a noticeable lack of nutrients is calcium and vitamin A which can easily be fixed by going to a local grocery store and picking up some plant based milk and sweet potatoes. Plant based milks such as almond milk are high in calcium and sweet potatoes are a great source for vitamin A. If you want to kick it up even further, lemons and ready to eat tofu are great ways to boost your vitamin C and protein intake. 

1. Almond milk - high in calcium 

2. Lemons - high in vitamin C

3. Tofu - high in protein and iron 

4. Sweet potato 

Travel Mix 

1 tablespoon chia seeds

1 tablespoon wheat germ1 tablespoon hempseeds 

1 tablespoon flaxseed 

1 tablespoon almond butter 

1 teaspoon nutritional yeast 

½ cup tofu 

1 full lemon 

1 cup almond milk1 medium sweet potato 

Nutritional Component 

Nutrient	Amount	Unit
Calories	617 kcal	kcal
Protein	31.5 g	g
Carbohydrates	65.9 g	g
Fiber	19.1 g	g
Total Fat	29.5 g	g

Minerals 

Nutrient	Amount	Unit
Calcium (Ca)	991.0 mg	mg
Iron (Fe)	8.5 mg	mg
Magnesium (Mg)	261.8 mg	mg
Phosphorus (P)	769.0 mg	mg
Potassium (K)	1764.8 mg	mg
Sodium (Na)	265.5 mg	mg
Zinc (Zn)	5.6 mg	mg
Copper (Cu)	0.9 mg	mg
Manganese (Mn)	4.7 mg	mg
Selenium (Se)	15.08 mg	Μg

Vitamins 

Nutrient	Amount	Unit
Vitamin A (RAE)	1923 µg	µg
Vitamin C	70.6 mg	mg
Vitamin D	2.4 µg	µg
Vitamin E	6.8 mg	mg
Vitamin K	7.9 µg	µg
Thiamin (B1)	0.7 mg	mg
Riboflavin (B2)	0.6 mg	mg
Niacin (B3)	6.0 mg	mg
Vitamin B6	1.9 mg	mg
Folate (B9)	119 µg	µg
Vitamin B12	8 µg	µg
Choline	75.5 mg	mg