Healthy Travel Snacks Guide: Smart Choices for Road Trips and Flights
When it comes to travel snacks, you must be prepared to maintain healthy eating on the road. The holiday season brings its share of stress, and traveling can be one factor. Whether you’re taking a train, plane, or car, you could experience winter snowstorms, delayed flights, and unhealthy selections along the way.
Dietician Jessica Strawn recommends travelers stick to high-protein foods containing at least 25 grams of fiber and less than 2000 mg of sodium per day. Saturated fats should be under 22 grams, and added sugar under 50 grams per day. To help offset sodium and reduce bloating, consume food with over 200 mg of potassium.
Pack snacks that support energy, circulation, gut health, and immunity. Strawn says gas stations and airports are known for options high in carbs and sodium, leaving travelers bloated and sluggish. Choose healthy snacks to combat these. The following snacks are recommended by Nutritionist Lauren Manaker, Mayo Clinic Dietitian, Tara Schmidt, and Strawn:
Protein Shakes and Green Juices
Look for a beverage that doubles as a meal, recommends Schmidt. When you purchase a smoothie or protein shake to replace most of your meal, you have less pressure adding one additional item. Find protein shake brands that don’t require refrigeration; they’re great travel snacks. Also, they’re an excellent protein source for curbing hunger and supporting muscle recovery after you’ve sat for long periods.
Strawn says that green juices are great health choices because they contain many fruits and vegetables with vitamin K, which supports circulation. Juices containing ginger can help those prone to car sickness, as it may soothe nausea.
String Cheese
Nutritionists agree that cheese sticks are a great on-the-go source of protein. Whether you’re driving or flying, these individually wrapped, mess-free, and portable travel snacks are ultra-convenient. While a good protein source, they also provide calcium and pair well with fruits, nuts, and other travel-friendly snacks. Tossing them into a bag or cooler is easy, and because they’re compact, you don’t need utensils. This makes them perfect for healthy eating.
Pistachios and Other Nuts
Nuts, namely pistachios, are considered one of the most handy travel snacks. Proportioned nuts or trail mix are a staple in Schmidt’s car; they help her avoid stopping for something when traveling or running errands. She affirms the benefits of pistachios as a good source of both healthy fats and proteins. Manaker considers pistachios a rare plant-based source of complete protein containing the nine essential amino acids your body requires.
Fruit and Jerky
Fruit ranks high among quick travel snacks. Oranges and bananas are easy-to-grab options with potassium and fiber that help balance your sodium intake, says Strawn. She suggests peaches and strawberries as hydrating options that help fight dehydration. Manaker recommends mandarins and says olives help support immune health, as they contain vitamin C. You can pack, peel, and snack on these travel snacks without refrigeration. With an ample supply of monounsaturated fats, olives will keep you feeling full and satisfied.
Fruit Jerky can satisfy your sweet tooth while giving you vitamins, antioxidants, and fiber, explains Manaker. You can enjoy fruit that’s compact, mess-free, shelf-stable, and quickly tossable into your bag.
Hummus
Schmidt and Strawn suggest hummus when available. Spreading it on pretzels provides potassium and protein while offering a nutrient-dense travel snack. As a refrigerated item, it should be consumed within two hours and kept away from direct sunlight.
Boiled Eggs
Gas stations and airports offer pre-packaged versions so you won’t need to cook them beforehand. Eggs contain choline, a nutrient source that supports brain health; they pair well with nuts and whole-grain crackers. Added options for healthy eating are applesauce and peanut butter, recommended by Schmidt and Strawn, respectively.
Conclusion
Don’t forget to throw in a refillable water bottle to stay hydrated on your journey. Travel should be fun and exciting, so pack the best travel snacks for healthy eating along the way. You’ll feel better and enjoy your final destination even more.
Disclaimer: This article is intended for general informational purposes only and does not constitute medical or nutritional advice. Individual dietary needs, allergies, and health conditions vary, and readers should consult a qualified healthcare professional, dietitian, or physician before making significant changes to their diet or relying on specific foods while traveling.
