Traveling 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 backtrack 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 and fries. 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: Great source of healthy omega-3 fats, fiber and plant proteins. Nuts are also calorie dense, so just a small handful (1/4 cup) 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. Measure them out and put in baggies.
- Fresh Fruit: Choose less perishable fruit, such as bananas, grapes, apples, plums and 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 Vegetables: Great for a road trip. If you can bring along a cooler, pre-wash and cut veggies such as radishes, carrots, fennel and 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.
- Popcorn: Popcorn is actually a whole grain. Pop up a batch and flavor it yourself with garlic powder, onion powder,rosemary, oregano, pepper, sea salt or even hot sauce for a kick. Or to keep it simple, pick up the 100 calorie bag servings at the grocery store for built-in portion control.
- Trail Mix: Make your own! Mix together a whole grain cereal such as Wheat Chex or plain Cheerios, nuts, dried fruit and dark chocolate pieces. Place in individual baggies.. This snack doesn’t require refrigeration so can last the length of your trip.
- Energy Bars: Choose those with few ingredients, low in added sugar ( 6 or less grams of sugar per serving), contain some protein (more than 3 grams) and fiber (at least 3 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 an award-winning Registered Dietitian Nutritionist, author, blogger and speaker. She 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.). Lisa is the recipient of the 2015 Outstanding Dietitian of The Year from The New York Academy of Nutrition and Dietetics. Her expertise includes teen and adult weight management, travel nutrition and diabetes. Lisa loves to ignite passion in her clients for the taste of delicious and healthy plant-based foods. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to schedule a nutrition appointment, please visit here.