HEALTHY TOURING 101: ROAD FOOD

By Steph Fairweather, Nutritionist & Founding SMASH Board Member.

Musicians spend countless hours maintaining their instruments. Your bodies deserve the same attention and care, especially when you're on the road! 

Eating well (or even just a little better!) is one of the best ways to increase your body’s energy, focus, and overall well-being. With a little planning, you can get some nourishing fuel in between fast food and gas station stops. As a registered dietitian and nutritionist who has spent plenty of time touring with budget-conscious musicians, these are some tips and tricks that have served us well.

Build Your Road Kitchen

Think of your vehicle as a tiny mobile kitchen. A few essentials go a long way:

• Cooler

• Ice (refresh every 1–2 days)

• Sharp knife

• Small cutting board

• Can opener

• Fork, spoon, knife (silverware)

• Sponge

• Paper towels

• One-gallon jug of water

• Salt shaker

• Chip Clips/Bag Closers 

Shop Smart

If you're traveling through the Pacific Northwest, these stores offer great value without sacrificing quality:

• WinCo

• Trader Joe's

• Grocery Outlet

Stock Up on Road-Friendly Foods

Shelf-Stable Staples

Keep these on hand for easy meals and snacks:

• Almond or peanut butter

• Almonds, peanuts, or trail mix

• Unsweetened pre-popped popcorn

• Tuna or chicken in cans or pouches

• Dried fruits, like raisins or dried apricots

• Bananas, oranges, apples, and pears

• Whole wheat bagels or pita bread

• Granola or muesli

• Triscuits or Wheat Thins

• Instant oatmeal cups

• Corn tortilla’s or pita chips (chip clips!)

• Ramen bowls

• Jarred salsa and/or pico de gallo *

• Canned mandarins or pineapple packed in water *

*Refrigerate after opening.

Keep Cold in Your Cooler

• Yogurt

• Cheese sticks

• Hard-boiled eggs

• Trader Joe's “Just Chicken”

• Grapes

• Veggie dip (Ranch, blue cheese, herb)

• Cream cheese

• Cottage cheese

• Bean dip

• Hummus

• Baby carrots

• Mini cucumbers

• Cherry Tomatoes

• Bell peppers (whole or mini sweet peppers)

• Cherry or grape tomatoes

• Sugar snap peas

• Radishes

• Celery sticks

• Cauliflower

Prep Whenever You Can

If you're staying at a motel, crashing at a friend's place, or have access to a kitchen for even a few minutes, use the opportunity to prepare food for the next leg of the trip.

• Wash fresh fruits and vegetables like grapes, apples, and pears.

• Cut carrots, celery, bell peppers, and radishes.

• Rinse cherry tomatoes.

• Hard-boil a few eggs, chill them, and store them in your cooler.

A little prep now saves time—and often money—later.

Easy Food Pairings That Keep You Going

Don’t let perfect get in the way of the good. Aim for small changes. Combine protein with fiber-rich carbohydrates to help provide steady energy and reduce crashing and overcompensating later.

Try these simple combinations:

• Chicken or tuna mixed into ramen or noodle bowls (when hot water is available)

• Chicken or tuna added to a store-bought salad

• Hard-boiled eggs with mandarin oranges, an apple, or a pear

• Yogurt with almonds, granola, or a banana

• Apple or banana with peanut or almond butter

• Cheese sticks with an orange + Triscuits or Wheat Thins

• Raw vegetables with ranch, blue cheese dip or hummus

• Whole wheat bagel with cream cheese or peanut butter or almond butter

• Corn tortilla chips with salsa or pico del gallo 

• Cottage cheese with canned pineapple or mandarins

• Popcorn with a handful of nuts

• Instant oatmeal with raisins

• Pita bread with hummus or bean dip

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About the Author: Steph Fairweather is a registered dietitian in Washington State with a Master of Science degree in Human Nutrition from Bastyr University. She is a founding board member of SMASH, and passionate about helping musicians access the resources they need to live healthier lives.

Not a SMASH member yet? Apply for membership today!