15 DIETITIAN-APPROVED SNACKS FOR TRAVELING
1. FRESH PRODUCE
Pack apples, bananas, oranges, grapes, clementines, celery sticks, edamame and carrot sticks. They fit easily into plastic bags and can go a few hours without refrigeration.
2. SINGLE-SERVING PEANUT OR ALMOND BUTTER PACKETS
Pair these with fresh fruit slices, or spread them onto whole-grain toast.
Mozzarella cheese sticks, cubed cheddar cheese and mini cheese wheels are the perfect portion sizes, and are easily shareable.
4. HARD-BOILED EGGS
Grab these at your hotel’s breakfast rather than a waffle or muffin. Many convenience stores carry premade hard-boiled eggs, which are perfect for any time of the day.
5. FRUIT & NUT BARS
Aim to choose a bar that contains 5 grams of sugar or less. Or make your own. Use rolled oats, dried fruit and seeds to make an easily packed snack.
6. PROTEIN SHAKE
There are numerous ready-to-drink protein shakes at convenience stores. Or bring along your own protein powder to mix with water or stir into oatmeal.
7. PLAIN OATMEAL PACKETS
This quick and easy breakfast (or snack) pairs perfectly with dried fruit, berries or nut butters, and is easy to make in a hotel room.
8. CANNED TUNA
Travel can make it harder to get all of the power-packed lean protein you need. Canned tuna or pouches pack easily and ensure that you will always have a reliable source of protein. Heads up: Make sure you buy packages that can be opened without a can opener.
Raw, unsalted or lightly salted almonds, cashews, walnuts, peanuts or (enter favorite nut here) travel great and are easy to snack on. The trio of fiber, protein and healthy fats found in nuts makes them a nutritious snack that fights hunger.
10. DIY TRAIL MIX
Get creative, and build your own favorite trail mix combo. Mix unsweetened dried fruit, nuts, whole-grain cereal and seeds, and pack them in little snack baggies for convenient eats on the go. Add spices like turmeric, cinnamon, pumpkin pie spice and smoked paprika to punch it up a notch.
11. PRE-POPPED POPCORN
Individual bags of microwave popcorn provide healthy whole grains, are low in calories and are chock-full of antioxidants like polyphenols. Best of all, you can even dress up your popcorn with nuts or dark chocolate, if you prefer.
12. DRIED FRUIT
Dried fruits are packed with potassium and fiber, but watch out for sources of added sugar. Raisins, tart cherries, prunes, dates and apricots are great choices—just make sure they are unsweetened. Watch your portions: A serving of dried fruit is about a ¼ cup.
13. SINGLE-SERVING HUMMUS CUPS
Although these have to be refrigerated, they pair perfectly with carrot sticks, celery and edamame. Store them in a cooler, or pick some up from a local grocery and store them in the hotel mini fridge for a convenient snack.
14. UNSWEETENED APPLESAUCE
Individual containers of applesauce are easy to pack and provide a tasty alternative to traditional apple slices. You can also get them in squeeze tubes for easy eating on the go. Go for unsweetened applesauce to limit excess sugar.
Turkey, beef, chicken and venison jerky can be an excellent snack that’s low in calories and high in protein. Make sure to look out for added sugar sources; aim for jerkies that are less than 3 grams of sugar per serving.
With a little strategy, eating healthy on the road is absolutely possible. Next time you pack your bags to head out of town, pack healthy snacks, too!