Summertime travel can make it challenging to stay on track with usual routines. The moment patterns shift, it’s easy to lose our diligent focus and positive headspace, instead slipping back into old behaviors. We reach for what’s closest, fastest and most convenient, opting for what makes us feel good, right now. Or perhaps we use travel as an excuse to splurge because it’s “vacation.”

Just as we prioritize wellness in our daily lives, having a game plan for travel nutrition sets us up for a positive mindset when we arrive at our destination. We feel balanced and energized to fully immerse and enjoy our time away.

Travel nutrition is not about perfection. It’s also not about being so regimented, doing the exact same things we do at home. We want to enjoy the cuisine of the culture we’re visiting, the traditions of the family we’re visiting, immerse in the lifestyles and experiences of the people we’re with.

So, what does it look like to nourish our bodies well in the midst of the bustle of travel? It often means compromise – what is the better option available?

Fast food and fast-casual restaurants offer an array of healthful options, if you know what to look for. And though it goes without saying, we’ll still say it: nearly all are loaded with sodium. Many also contain preservatives and a lengthy ingredient list, much of which we wouldn’t have in our own kitchens.

My team of lifestyle dietitians at Ochsner Fitness Center has put together an extensive list of better-for-you options; I’ve narrowed it down to seven of my favorites, below. These are not necessarily ideal, nutritionally speaking, but compared to other options in the land of fast food and drive-thru windows, they’re still decent (and taste good, too).

Best Salad
Chick-Fil-A Grilled Market Salad

Romaine and baby greens topped with grilled chicken, blueberries, strawberries, red and green apples, red cabbage, carrots and blue cheese. A rainbow of produce, just go easy on the dressing.

Best Smoothie
Smoothie King Gladiator

It’s so simple: Your choice of chocolate, vanilla or strawberry protein powder plus two add-ins. My favorite options for no- and low-sugar add-ins include almond butter with raspberries, blueberries, spinach or ginger for a smoothie that’s low in sugar and rich in protein. [Insider tip: Our Eat Fit team has partnered with Smoothie King to identify more than 20 smoothies that fit Eat Fit nutritional criteria; find full details and how to order on the Eat Fit mobile app].

Best Breakfast
Starbucks Sous Vide Egg White Bites

Egg bites made with egg whites, cottage cheese, red bell pepper, spinach and feta. These are typically available all day, making them one of my go-to favorites for an afternoon snack, as well.

Best Blended Coffee Drink
PJ’s Coffee | Protein Velvet Ice

PJ’s Cold Brew coffee concentrate blended with protein powder and milk packs in 26 grams of protein with only a couple of grams of added sugar. It can double as a breakfast or snack, and it’s especially good for those who like to start their day with coffee but aren’t big breakfast eaters.

Best Grilled Chicken
Chick-Fil-A Grilled Nuggets

No batter and no bread make it an effortless car-friendly finger food. Round it out with a side of their Kale Crunch or fresh fruit.

Best Fried Chicken
Popeyes Blackened Tenders

All of the flavor of Popeye’s famous seasoning, without the batter or breading. Ounce for ounce, these tenders are as lean as grilled skinless chicken.

Best Bowl
Chipotle Wholesome Bowl

A burrito bowl filled with fresh greens, chicken, black beans and fajita vegetables, the Wholesome Bowl is naturally gluten free and grain free, also officially designated as Paleo and Whole30® approved. For any Mexican-style bowl, you can’t go wrong with grilled chicken, beans, guacamole and pico de gallo.

For Movement

Workout bands. They take up almost zero space in our luggage, but this simple gear gives us so many more workout options that we can do any time, any place.

Trigger Point Roller. I throw one of these in my backpack so I can roll out tight muscles and joints even when travelling.

Step tracker. Use any number of fitness wearables like the Apple Watch, FitBit or the Oura Ring, or just track your steps using the health app embedded into most smartphones.

The Bottom Line

Nourishing our bodies well, even on vacation, allows us to immerse in travel experiences feeling strong and energized as we savor our time with family and friends. Above all, travel nutrition is about consistency and doing better, not being perfect.