Nutrition Packed Travel Snacks

What to bring on the plane, train or even road trip

If you’re taking a trip this summer, you’ll probably find yourself in an airport.  But between organizing the trip and packing your bags (and potentially your loved ones) for the journey, healthy foods that will travel well may not be top of mind – but they should be! 

The truth is, travel, as exciting and romantic as it is, can also be unpredictable at best.  Between delays and keeping track of luggage, navigating the crowds and passing through security checkpoints on time, a snack may be what you need to keep you satisfied, energized and away from processed snacks like chips and candy bars.  The best nutrition-packed travel snacks are minimally processed whole foods.  As with any meal, incorporate protein, fruits, veggies and whole grains.  Think high in fiber and lower in sugar.  Here are a few items that we recommend. 

·       Oatmeal packets – whole grain, high fiber and can easily be combined with hot water whether you are on a plane, at a rest stop or in your hotel room. 

·       Dried fruit – familiar to hikers as a premier source of natural carbohydrates in a small package, they are super-easy to pack and don’t require refrigeration.  You could also make your own version of fruit leather if you’re feeling fancy. 

·       Nuts, Jerky and Boiled Eggs – protein, protein, protein!  Portable and satisfying especially when paired with your favorite carbohydrate! 

·       Bananas, Apples, Oranges or any other whole fruit travels well, no refrigeration required.  They’re also an added source of much needed hydration during air travel!  Be sure to drink enough fluids too! 

·       Veggies such as carrot sticks and celery can be paired with individually portioned hummus or nut butter for a balanced bite.  Go for pre-portioned sealed containers to make it through security with ease. 

·       Dry cereal is another versatile whole grain option that travels well, is kid friendly and comes in a a variety of flavors.  Just watch out for added sugar!

·       If you have the ability to keep your food cold, or are traveling less than two hours, consider making a quick sandwich, wrap or turkey and avocado or cheese roll-ups.  You could also roll a banana, peanut butter with some flax or chia in a whole grain wrap for a filling plant-based snack. 

Published July 1, 2022