Nutrition Blog‎ > ‎

Packing the Right Snacks for Travel

posted Dec 22, 2017, 1:06 PM by Tracy Ducker, MS, RDN

As many of us head out to visit family and friends this holiday season, it is important to have the right snacks whether by plane, train, or automobile.  Go for lower sugar, higher protein items with some healthy fats to help keep you feeling full.

Unsalted tree nuts– walnuts, almonds, cashews, pecans, etc. contain protein and healthy fats. They contain antioxidants and  omega-3 essential fatty acids like Linoleic acid, α -Linolenic acid (ALA), etc. Omega -3’s help to lower the risk of blood pressure, coronary artery disease, strokes and some cancers.

Fruit – dried (check the label for sugar content-raisins don’t typically contain added sugar most others do.)  For fresh fruit bring along firm apples, pears or oranges. Pack some grapes in a baggy and store them where they won’t get crushed.

Trail mix – make your own with various dry cereals, nuts, raisin, and for a special treat add a few dark chocolate chips.

Hummus and vegetables –you can buy small single serve hummus or use a small container. This is a great way to get a serving a vegetables in and the hummus contains some protein to help keep you satisfied.

Cheese sticks and crackers- a serving of dairy plus you’ll feel satisfied.

Peanut butter (or other nut butter) sandwich-add jelly if you like and use whole wheat bread for the additional fiber you may need.

Pretzels or popcorn – are great low fat snacks that travel well.

Hard boiled eggs- peel ahead of time and keep cool if possible or eat within 2 hours. Eggs provide 6 grams of protein, disease-fighting nutrients like lutein which is an antioxidant that may reduce the risk of developing cataracts and slow the progression of age-related macular degeneration; and choline  which promotes normal cell activity, liver function and the transportation of nutrients throughout the body.

Seeds-contain vitamin E and B vitamins such as niacin, riboflavin, and thiamin. Vitamin E helps protect the body from harmful free radicals. B vitamins aid in supporting your body's metabolism rate,  and aiding your body in fighting disease and infection.

Dry oatmeal- bring in a heat resistant container and add hot water after airport security. Oatmeal is a whole grain and contains fiber.