Healthy Holiday Travel Snacks

Tis the season of travel! Whether it’s by plane, train or automobile, millions of Americans will hit the road to spend the holidays with family and friends. As you pack your suitcase, don’t forget the snacks. Long days of travel can be taxing on your body and your mind, and nutritious snacks can provide a boost to energy and mood. Here are a few simple yet satisfying healthy travel snacks to keep you refreshed and ready for days of merriment ahead.

Banana and Almonds: This winning combo packs serious nutrition and complementary taste. At 270 calories, a medium banana and one ounce of almonds is a satisfying snack that will keep your energy level high—the pair provides 27% of your daily magnesium, a nutrient needed for enzyme function and energy metabolism. You’ll also get 6.5 grams of fiber, 7 grams of protein and 18% of your daily potassium.

Grapes and Cashews: At 104 calories per cup, this tasty little fruit contains healthful polyphenols such as quercetin, resveratrol and anthocyanins and has been linked to improvements in heart, brain and bone health. The sweet flavor of grapes pairs perfectly with cashews, a nut that contains over 5 grams of protein, 10% daily iron, 11% daily zinc, and 20% daily magnesium for about 160 calories per ounce. Cashews are especially high in copper (31% daily value), an important nutrient for energy production and brain and nervous system function.

Carrots and Hummus: This go-to snack will please both kids and adults. Carrots provide gratifying crunch without the added sodium of chips. Avoiding excess sodium may help prevent headaches, a nuisance no one wants during travel. Carrots also contain vitamin A, a nutrient that supports good eye health and vision. Opt for baby carrots and single-serve hummus containers for the easiest travel option. You can usually find these in rest stops and airports.

Celery and Peanut Butter: A tasty duo of crunchy and creamy, celery and peanut butter is a classic snack that will never go out of style. At just 6 calories per medium stalk, go ahead and let the whole car crunch away. Check your stores for single serve peanut butter packets to keep portions under control and allow for easy cleanup. Two tablespoons of peanut butter provides 190 calories, 7 grams of protein and 14% of daily magnesium. Look for our new Premium Celery Hearts, an exclusive celery variety to Dole that offers a milder flavor, snappier crunch, and less stringy texture.

Crumble Coffee Cake Squares: Have some prep time before your trip? Whip up a batch of our Crumble Coffee Cake Squares, perfect for an on-the-move breakfast or an anytime snack. These hearty squares are made with whole wheat flour and plenty of fruit, including banana, pineapple and berries of your choice. One square provides 25% of daily manganese, a mineral involved in metabolism.

Published December 1, 2015