Being on the road doesn’t mean that you and your healthy eating habits have to part ways. Travel has a funny way of managing to derail your diet. But what happens on the road (we’re talking to you, fried food and diet soda), doesn’t stay on the road. Those unhealthy choices add up. Whether you’re heading on a road trip or hopping on a plane, here are a few healthy travel snacks to stay on track when you’re traveling.
1. Nuts and seeds
Image Credits: Nuts and seeds
The combination of fiber, fat, and protein, will keep your blood sugar, mood, and energy stable. Added bonus: Nuts may help you keep your weight in check. Plus, nuts and seeds barely take up any room — perfect for when you need to pack light.
Image Credits: Yogurt
Calcium soothes the nervous system and the protein it contains helps you stay full. Choose plain if available to avoid excess calories from sugar, and instead add cinnamon, a sprinkle of nuts, or half of a banana.
3. Hard-boiled eggs
Image Credits: Hard-boiled eggs
Eggs offer instant portion control. Two will set you back just 150 calories while providing 10 grams of satiating protein.
4. String Cheese
Image Credits: String Cheese
Like yogurt, cheese offers protein and calcium. Single-serve options like sticks, wedges, and string cheese make portion control a no-brainer. Some rest stops, convenience stores, and airports sell fruit and cheese boxes so you can enjoy a balanced snack on-the-go. Just be sure to peak at the number of servings per container before diving in.
Image Credits: Fruit
Grapes, apples, oranges, and bananas all travel well and provide filling fiber, plus a touch of sweetness to help you resist the siren call of the candy display. If you’re squeamish about fruit touching other stuff in your bag, look for something with a peel or keep washed fruit in its own Ziploc or pouch.
6. Sliced vegetables
Image Credits: Sliced vegetables
Peppers, celery, sliced cucumber, and baby carrots travel well and provide satisfying crunch, not to mention filling fiber. You can enjoy alone or pair with a boiled egg, a piece of cheese, or hummus.
7. A simple turkey sandwich
Image Credits: A simple turkey sandwich
A humble turkey sandwich with lettuce and tomato on whole grain bread will set you back around 250 to 300 calories — that’s less than some candy bars. The combo of protein and carbs will keep you feeling good, and the tryptophan in the turkey will soothe travel-related stress. Another option: Split a higher-calorie sandwich with a travel companion or save half for later.
8. A protein bar
Image Credits: A protein bar
They can help fill in the gaps between meals on long trips. Look for a minimally-processed one with at least 4 grams each of fiber and protein, with ideally less than 5 grams sugar. Try KIND Bars, Chia Warrior Bars, Perfect Bars, and Lara Bars.
Image Credits: A protein bar
This is a great option if you like to munch on something that takes a long time to eat. Aside from being lower in calories than a lot of other snack items, popcorn is a whole grain that provides a lot of fiber. Added bonus: It’s easy to find single-serving bags.