9 types of healthy travel snacks you carry with you

Whether you are traveling on a train, flying or jumping, the right travel snack can help you stay energetic and get on track.

I always bring snacks when traveling – a few hours, a day trip or longer. This way, I can avoid feeling hungry and bypassing the gas station’s lunch and fast food.

Of course, sometimes we all find ourselves unprepared. However, with some plans, you can keep it well nutritious and easily cheer on your summer adventure.

This is a review of nutritionists’ favorite travel snacks, focusing on protein, fiber, flavor and convenience.

Continue reading my favorites, and other inputs myfitnesspal Nutritionist. No matter where your summer trip takes you, we offer professional tips for effortless and satisfying snacks.

Tips for smart travel snacks

Before we arrive at the best travel snacks, here are some strategies to upgrade your travel snack game:

• Pair protein and fiber Lasting energy and satisfaction. For example, apples are added with nut butter or seeds, or some low-fat cheese and a few berries.
• The part before departure. Weigh or measure snacks and divide them into containers or bags to avoid unconscious chewing.
• Choose food with stable shelf Avoid melting, spilling or food safety concerns. Dried fruits, nuts and seed-based cookies are your friends.
• Small cooler with ice If you want to pack perishable snacks like yogurt, eggs and hummus or avocado sauce.
• Don’t forget hydration. Pack a water bottle and consider including water-rich foods (such as grapes or celery) for additional hydration during the trek.
• Track snacks myfitnesspal. Pre-forward your travel snacks so you can stay on track (even if you’re too tired to remember exactly what you eat). use Voice Recording or Dining scan Extra easy!

10 Best Travel Snacks

1.

If you often crave sweet things when traveling, stuff them date It’s one of my best suggestions.

This snack is made from:

• Medjool date
• Nut or seed butter
• Chopped walnuts or pistachios
• A trace of cinnamon

They taste like mini desserts, but are made from whole food ingredients that are enough to throw in bags to snack on.

Thanks to nuts or seeds, they are a good source of fiber, HiFat richand some plant-based proteins to help you stay satisfied (1). They also naturally curb my sweet cravings – no need to add sugar.

Professional tips: Prepare a batch before leaving and storing it in a leak-proof, reusable glass container or eco-friendly package. For extra flavor, add salted or unsweetened coconut flakes.

2. Seed biscuits and melon cups

Quac and Chips have their day. To provide a more nutritious and intensive combination to suit your needs while traveling, I love eating melons with seed biscuits!

This snack includes:

• Seed-based cookies
• Single serving guacamole cup

This crunchy buttercream pairing itself is delicious. But I like to balance the salty and sweet so I also eat this snack and fruity side. A good choice is a few naturally sweet grapes.

Avocados are rich in healthy fats and fiber, which helps to satisfy you between meals. Their hypoglycemia index may also support the stability of your blood sugar and energy levels during your trip (4).

Professional tips: Place the melon cat cup and grapes in a small cooler with ice. To reduce single-use plastic, wrap your homemade avocado sauce (or sliced ​​avocado) in a small glass jar. On hot days, freeze your grapes (or fruit of choice) for extra cold factor!

3. Vegetarian Protein Box

For simple protein-packed snacks, I love putting my own adult lunch boxes together.

Here is my simple vegetarian combination:

• 2 boiled eggs
• Low fat string cheese
• blueberry
• Sugar peas

This protein snack is easy to prepare (throw it all into a bento box!) and has a bold color and flavor mix together that won’t disappoint.

It’s also well balanced and can help you feel the best on your trip! Eggs and low-fat cheeses provide satiety protein, while blueberries and sugar peas add fiber and antioxidants (5,,,,, 6,,,,, 7,,,,, 8).

Professional tips: To keep everything fresh and refrigerated, use ice packs and ice. If you want extra protein and fuel for longer trips, try adding roasted chickpeas or vegetarian protein bars.

4. “Ants on the log”

If you are like me, you will appreciate a simple, nostalgic and balanced snack that is perfect for life on the go. One of my favorites? The classic “Ant on the Log”.

This snack includes:

• Celery sticks
• Peanuts or seed butter
• raisin

This fun snack is a perfect balance of refreshing crispness, creamy richness and sweetness.

It is moisturizing (celery is mainly water) and provides a great mixture of protein, healthy fats and carbohydrates (9,,,,, 10).

Professional tips: Pack up the celery, nut butter and raisins separately until ready to assemble (don’t forget the knife). Or cover each “log” with a second celery stick and pack it tightly to avoid confusion.

5. Hummus cup with cookies and carrots

Can’t pack cookies or vegetables with hummus? Both are there!

Joanna Gregg, came up with this simple combination:

• Hummus Hummus
• Graham Cookies
• Baby carrots

She explained that hummus are rotten and should not be unfreezed for more than two hours, but “can be eaten at room temperature” (she explained)11). This makes excursions convenient.

Plus, she says, “hummus is a filling and nutritious snack,” she notes, “this snack combination gives you 4 grams of protein and about 6 grams of fiber to keep you satisfied until you eat.”

Professional tips:Gregg recommends picking up a single hummus container for easy travel. Mix the vegetables (try cucumber, bell pepper strips) to keep it fun. And, make sure you choose whole grains or seed cookies instead of refined grains for extra fiber (12).

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About the Expert

Kelsey Costa, MS, RDN is a registered dietitian and writer who provides influential nutrition consulting services to leading health brands. She is an influential figure in the communication of nutrition science, promoting global public health and nutrition education

Joanna Gregg Is MyFitnessPal’s food data curator. She received her master’s degree from the University of Nebraska. Her focus is to help people find the right food, exercise and live a healthy life for optimal health.

Denise Hernandez Is MyFitnessPal’s food data curator. Denise received her Master of Nutrition from Texas Women’s University. Her areas of focus include weight management for adults and children, nutrition for women and chronic disease management.

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6. Layered yogurt jar

On a busy morning before heading on the road, Greg suggests using a protein-rich combination that is easy to make – with a yogurt jug.

This packable snack includes:

• Greek Yogurt
• Pistachio shot
• berry

Just spread the nuts and berries on top of the yogurt in an airtight container and you’re good to go!

“If you drive and have a cooler, then it’s all great when you stop for gas,” she explained.

Or, “When flying, I just threw one in my schoolbag (don’t forget the spoon), even though it’s not always 100% refrigerated, it’s still good if you eat within a few hours (11). ”

However, if you bring it into a carry-on bag in the US, make sure it is less than or equal to 3.4 ounces and be prepared to separate it from the carry-on bag of the X-ray machine (13).

Not only is this snack easy to catch, it also packs and fills protein. Gregg says that in fact, Greek yogurt can be up to 20 grams per serving, while nuts add extra staying power.14,,,,, 15).

Professional tips: If you want a light light, Gregg recommends bringing yogurt to a small disposable food container, such as an empty cheese container. For the healthiest option, look for Greek yogurt with higher protein and lower sugar (or sweet with stevia), she said.

7. Peanut Butter Banana Roll

Looking for another classic, easy-to-package snack that can travel well? One of Gregg’s favorites is peanut butter and banana wraps.

This simple, shelf-stable snack includes:

• Peanut butter
• banana
• Whole-cereal tortillas

“These are great because they don’t require refrigeration and are very fulfilling on travel days,” she explained.

They are also nutritious, providing about 5 grams of fiber, 13 grams of healthy fat and 11 grams of protein (can be used for long-lasting energy) (16). “Very good for snacks,” she said.

Professional tips: Be sure to “use whole-cereal tortillas to increase fiber and nutritional boost,” Gregg said.

Do it ahead of time and wrap it in beeswax wrapper or parchment paper for a lightweight snap-up option.

8. Cut the apple into some peanut butter

If you are looking for more fiber during your trip, Denise Hernandez, MS, Rd, Ld, swear with apple slices that “load” peanut butter.

This delicious snack includes:

• Thin sliced ​​apples
• Peanut butter
• chia seeds
• Cannabis seeds

“I like apple slices with peanut butter because it’s a high fiber snack,” Hernandez said.

“When traveling, you will have digestive problems and keeping your fiber intake will help relieve any possible constipation,” she explained.17).

She said taking the peanut butter game to the next level by adding other foods that will increase protein and fiber. “A apple with 2 tablespoons of peanut butter contains about 5 to 10 grams of fiber.”

To make the peanut butter, she recommends adding chia seeds and cannabis seeds to the peanut butter divided into small containers. Then, let it sit for at least 30 minutes to make the Chia seeds full before grabbing and going!

Professional tips: Make sure to pack the apple slices and “load” peanut butter in a small separate container to avoid confusion, Hernandez said. You can also bring a small spoon or knife for easy dispersion.

9. Protein Cereal Snack Mix

Last but not least, Hernandez recommends a high-protein, customizable blend that is perfect for snacking on the go.

This packable snack includes:

• High-protein cereals (such as Catalina Crunch)
• Frozen fruit
• Sunflower seeds or nuts

She loves this snack because it is completely customizable, fixed and satisfying.

This is also great for those who have allergies or just craving for diversity. She explains that you can mix and match grains and plugins to suit your taste and personal needs.

In addition, Hernandez (Hernandez)18). ”

Professional tips: “When traveling, mix homemade grains into small containers or snack bags and carry them with you.” Because it is shelf-stable, it is perfect for quick bites across the border or as an airplane or road snack.

Develop healthy snacks this summer

Travel snacks are more than just calorie-intensive stuffed food when you plan ahead.

Choosing the right choices, such as fiber-rich fruits and high-protein snacks, can help you grow your body, feel the best and maintain healthy goals, even if your travel plans are unpredictable.

If you want to maintain nutritional focus, consider using MyFitnessPal Application. It allows you to pre-use travel snacks, discover new recipes and help you stick to your goals, regardless of what your journey will bring.

With such an idea, staying nourished on the go is simple, satisfying and delicious. Happy travel!

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