Great Travel Snacks

travel_agentsTraveling makes healthy eating a bit more challenging. Whether you go by car, train or plane, when you aren’t in your normal environment it’s just easier to get off track and forget about your meal routine. And while you shouldn’t try to lose weight when on vacation, you don’t want to back track either. So taking a few minutes to pack snacks for your trip will help prevent you from stopping at the corner stop for a candy bar or pulling into the fast food lane for a milkshake. That being said some convenient stores and airport vendors do have healthy snacks to choose from, you just have to choose wisely. Here are a few suggestions for healthy snacks to bring along on your trip. Nuts Full of healthy fats, fiber and plant proteins- nuts are also calorie dense so just a small handful can be pretty satisfying and hold off your hunger for your next meal. Choose any kind you want- roasted peanuts, almonds, walnuts, pistachios, sunflower seeds, etc or make a variety pack. Fresh fruit Choose less perishable fruit such as bananas, oranges, apples, plums, apricots. Fruit is hydrating, full of nutrients and low in calories so it can be a good way to satisfy the munchies that pop up during a long trip. Raw veggies Great for a road trip. If you can bring along a cooler, pre-wash and cut veggies such as radishes, carrots or celery, place all in a plastic bag and put on ice. These make a great dipper for hummus or homemade ranch using plain Greek yogurt instead of sour cream. Crackers Choose whole grain crackers which are more filling and contain more fiber than the “enriched” counterpart. Choose those with 5 or less ingredients. Triscuits are a great choice and offered in a variety of different flavors. Pair with hummus, natural peanut butter or cheese. Popcorn Popcorn is actually a whole grain, just be sure to choose unbuttered, unsalted to avoid unnecessary processed ingredients, trans fats and sodium. Flavor it yourself with garlic powder, onion powder, oregano, pepper, sea salt or even hot sauce for a kick. Popcorn lets you “volume eat” since you get a three-cup serving for only 100 calories. Trail mix
Make your own! Mix together a whole grain cereal such as Wheat Chex or Cheerios, nuts, dried fruit and dark chocolate pieces. Place in individual baggies.. The snack doesn’t require refrigeration so can last the length of your trip. Energy Bars Choose those with few ingredients, low in added sugar (less than 6 grams), contain some protein (more than 3 grams) and fiber (at least 2 grams)per serving. Kind Bars and Lara Bars are excellent choices because they are satisfying, tasty and contain more “whole food” ingredients. If you don’t pack ahead, good news! Most of the aforementioned items can be found at most convenient stores or airport vendors. Happy snacking!

Lisa Stollman, MA, RDN, CDE, CDN is the author of the new ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012.). She is a nationally-recognized Registered Dietitian Nutritionist with a specialty in teen and adult weight management and diabetes. Lisa received her B.S. in Food and Nutrition and her M.A. in Clinical Nutrition from New York University. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to book an appointment, please visit:

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