Traveling with a Toddler: A Naturopath's Guide to Keeping Them Happy & Healthy on Vacation
Medically Reviewed by Dr. Ivy Branin Naturopathic Doctor at Simplicity Health Associates.
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I'm currently enjoying a wonderful beach holiday in Puerto Rico with my family, and it got me thinking about a common question I receive: How do I, as a naturopathic doctor, keep my son happy and healthy when we travel? My little one is almost 22 months, and I've learned a few tricks to make vacationing with a toddler smoother and more enjoyable for everyone.
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Toddler Nutrition on the Go
When you're traveling with a hungry toddler, having healthy, convenient, and shelf-stable options readily available is absolutely crucial. While you can often find things in local stores, being prepared with some trusted staples can truly be a lifesaver, especially during unexpected delays or when healthy options are scarce.
Portable Nut Butters
I always pack single-serving almond and peanut butter packets from Justin's. These are incredibly versatile and calorie-dense, perfect for mixing into his breakfast cereal, or even better, blending them with cooked vegetables. The nutty flavor and creamy texture often make veggies more appealing, subtly encouraging him to eat them. They're also great for a quick energy boost.
Kid-Friendly Bars
Lara Bar makes excellent options for travel. I especially like their simple ingredient lists. For instance, I use their cashew bars as a way to safely introduce cashew to my son, following the advice of our allergist after he tested slightly high for a cashew allergen. (It's vital to always consult a pediatrician for appropriate ways to introduce allergens if your child has food allergies.)
Green Power in a Pinch
At home, I often blend fresh spinach or kale into his non-dairy milk. When traveling, access to fresh produce and a blender might be limited. That's why I bring Greens First green powder. What I particularly love about Greens First is that it's just greens – it doesn't contain any added vitamins or minerals that might overlap with other nutrients. It's an effortless way to ensure he's still getting a concentrated dose of essential vegetables, even when our routine is off.
Protein-Packed Non-Dairy Milk
I've talked about Ripple milk before, and it remains a staple for us, particularly when traveling. It's very high in protein and calcium, making it an excellent and safe choice for my son who has a cow's milk allergy. While I don't always love the environmental impact of individual serving size packaging, for travel, the convenience and nutritional density make it a necessary exception.
Travel-Friendly Tuna
For additional protein, especially at lunch, I highly recommend Wild Planet's Skipjack tuna. Skipjack tuna is known for being one of the lowest in mercury, which is a significant consideration for growing children. I also appreciate that it comes in BPA-free tins, offering a safe, shelf-stable, and incredibly convenient source of high-quality protein.
Fruit & Veggie Pouches
While I generally try to minimize plastic use, Whole Foods brand pouches are incredibly practical for travel. They're quick, mess-free, and often contain a good mix of fruits and vegetables, like the mango, apple, banana, avocado, and kale blend he enjoys, ensuring he gets a wide range of nutrients even when fresh options are scarce.
Easy Oatmeal Packs
Individual oatmeal packs are another simple and familiar breakfast option that's incredibly easy to prepare anywhere with hot water, providing sustained energy. My absolute go-to for my toddler is Bob Red Mills Classic Oatmeal Packs.
Low-Sugar Cereal
For a dry cereal option that works well as a snack or breakfast, I like Cascade Farms' Purely O. It's one of the few Cheerio-like cereals that has no added sugar or unnecessary ingredients, making it a genuinely healthy and convenient choice.
Interested in learning more about Dr. Ivy Branin’s healthy travel tips? Consider reading her blog posts on “Healthy Eating on Vacation” and “Vacation Fitness Tips”.
Smart Utensils & Food Storage for Toddlers
Minimizing plastic and potential toxin exposure is a priority for me, even when navigating the challenges of travel. Opting for non-plastic alternatives helps maintain consistency with our home environment.
Durable Spoons & Forks
For spoons, I love Avanche (silicone or wood options). For forks, NUK makes great ones. I always gravitate towards metal, silicone, or wood over plastic to reduce toxin exposure and ensure durability against toddler wear-and-tear.
Reusable Straws & Cups
We always pack Klean Kanteen Straws – I have a whole bunch of them! They're incredibly versatile and durable for any drink situation. My son has also mastered drinking from open cups from an early age, so we bring our metal cups which are the VOLCAR Stainless Steel Kiddie cups. They're sturdy, easy to clean, and if we happen to lose one during our adventures, it's not a major setback.
Metal Lunchbox
My preferred lunchbox is a metal one with dividers. It’s excellent for keeping different foods separate without the need for additional plastic containers. It also provides a non-toxic way to transport meals. For example, today my son has tofu, and my somewhat unusual but toddler-approved combination of mashed cauliflower with a little peanut butter in his LunchBots Snack bento box.
Small Mason Jars
I always bring at least one small mason jar. They are surprisingly versatile for travel – perfect for shaking up greens powder into milk for his oatmeal, or simply for storing small portions of snacks or leftovers. They're leak-proof and glass, which I prefer.
Easy-Clean Bibs
Lalo silicone bibs are fantastic. They're incredibly easy to wipe clean on the go, and the built-in pocket catches food, which minimizes waste and keeps mealtime messes contained, a huge plus when you're not at home.
Beach & Sun Safety Essentials
Keeping him safe from the elements, especially sun exposure, is just as important as nourishing him well.
Non-Toxic Mineral Sunscreen: For sunscreen, Thinkbaby is my top choice. It's a non-toxic, mineral-based formula that sits on top of the skin to create a physical barrier against the sun's rays. This makes it a safer option for sensitive toddler skin compared to chemical sunscreens, and it provides excellent, long-lasting coverage.
Reusable Swim Diapers: For beach days and swimming, I really like Alva Baby reusable swim diapers. At home, we almost exclusively use cloth diapers for environmental reasons. When traveling and reusables might be less practical, we often opt for Dyper brand disposable diapers as a more environmentally conscious disposable option, as they are made with plant-based materials and are free from many harsh chemicals.
These are all the products I use and bring with us when we travel, ensuring my toddler stays happy, healthy, and nourished on our adventures, no matter where we are!
Supporting Your Toddler's Overall Health
Nurturing your toddler's health is a significant aspect of their overall development and well-being. If you're navigating challenges with their digestion, picky eating, immune support, or simply want to ensure they're thriving in every aspect, remember that personalized guidance can make a profound difference.
At Simplicity Health Associates, Dr. Ivy Branin, and Dr. Pauline Hoang are passionate about supporting children's health through comprehensive naturopathic approaches. We can work with you to understand your child's unique needs, offer tailored dietary and lifestyle advice, and recommend targeted supplementation strategies to foster their optimal growth and vitality.
Frequently Asked Questions
How do I pack perishable food for travel with a toddler?
For perishables, insulated lunch bags with ice packs are essential. If you're flying, be aware of TSA liquid rules for baby food. For longer trips, focus on shelf-stable options like the nut butters, tuna packets, and oatmeal packs, as they don't require refrigeration.
What are quick meal ideas for toddlers on vacation if I don't have access to a kitchen?
Beyond the items I pack (pouches, oatmeal, cereal), look for readily available healthy options like bananas, avocados (mash with a fork), pre-cooked chicken/fish (if you trust the source), plain yogurt cups, or unsweetened applesauce. Many restaurants can offer simple sides like steamed veggies.
How do I manage food allergies while traveling with a toddler?
Preparation is key! Pack plenty of safe snacks, always check ingredient labels carefully, communicate clearly with restaurant staff (consider carrying allergy cards in the local language), and research allergy-friendly restaurants or grocery stores at your destination beforehand. Always have an emergency plan and medication readily accessible.
Why is minimizing plastic important for toddler products?
Many plastics can contain chemicals like BPA, phthalates, and other endocrine disruptors that can leach into food or liquids, especially when heated or scratched. Choosing alternatives like stainless steel, glass, and silicone reduces your child's exposure to these potential toxins.
How do I introduce greens powder to a picky eater?
Start very slowly, with a tiny amount. Mixing it into something familiar and palatable like oatmeal, a smoothie, or even a small amount of non-dairy milk (as I do) can help. The goal is to be subtle so they don't detect it. Gradually increase the amount as they get used to it.
Why do you prefer mineral sunscreen for toddlers?
Mineral sunscreens (containing zinc oxide or titanium dioxide) create a physical barrier on the skin that reflects UV rays. They are generally considered safer for young, sensitive skin because they aren't absorbed into the bloodstream like chemical sunscreens. They also tend to be less irritating.
Book An Appointment
If you're concerned about your toddler remaining healthy, or may suspect that there is an underlying health concern, our team at Simplicity Health Associates are dedicated to helping you navigate this journey through personalized, holistic treatment plans.
About Dr Ivy Branin
Dr Ivy Branin is a Naturopathic Doctor in NYC who received her degree in Naturopathic Medicine from Bastyr University. She graduated with a bachelor’s degree in biochemical engineering and a minor in French from Rutgers University. After graduating from Rutgers, she worked for 3 years as a process validation engineer in the pharmaceutical industry in New York and Connecticut.
As a naturopathic doctor in NYC, Dr Branin does not approach disease with a “one-size fits all” perspective but rather sees each patient as an individual with their own potential for optimal health. She supports people in their desire to feel good and good about themselves using the naturopathic principles of dietary and lifestyle management, homeopathy, visceral manipulation, botanical medicine, and craniosacral therapy.