Happy Holidays! I’m sharing a few tips on how to navigate holiday travel — short and long. Because the last thing you want is to arrive at your destination in a state of distress. Use these tips to feel at ease once you sign off and hit the road. Safe travels!

First and foremost, stay hydrated.

Drink water. Pack a reusable water bottle and fill it up once you get through TSA. Then fill it up again before you board your flight.

Always pack a snack!

If your flight is delayed, if hunger strikes, if you’re at an airport with no desirable food, if you’re stuck in traffic — always have a non-perishable snack on hand so you can honor your hunger regardless of the situation. Some great TSA-approved packable options include:

• Larabar or KIND bar,

• a piece of fruit and a small handful of nuts,

• LesserEvil or BOOMCHICKAPOP snack bags of popcorn and a CHOPS beef stick,

• trail mix, or

• dates stuffed with peanut butter.

Eat every 3 to 4 hours.

It will give you the energy you need and allow you to eat mindfully throughout the day. Plus, stress is already high on days of travel. The last thing you need is for your ghrelin (hunger hormone) to derail a smooth day.

A note for long flights.

By the time you travel to the airport, get through security, wait to board, take your flight, and travel to your final destination you may be looking at a full day of travel. With that in mind, have breakfast before you go and pack two snacks and a meal or purchase something at the airport or on board. A protein shaker and an individual serving of protein powder is always a great fallback — throw it in your carry-on if you can. Then, if options are limited, you can mix it with water for a simple and portable snack.

I’ve included some healthy and balanced inflight dining options for a few of the main airlines below.

• United — Tapas Snackbox

• Delta — Fruit and Cheese Plate or the Chicken Salad Sandwich

• Jet Blue — FuelUp, SavorUp, PickMeUp for snacks or the Harvest Kale Salad or Turkey and Apple Sandwich for a meal

• Alaskan — Fresh Start Protein Platter, Signature Fruit and Cheese Platter, Vegan Brusselin’ Salad, or the Mediterranean Tapas Picnic Pack

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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in the Mediterranean diet and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.