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Whether or not you’re road-tripping, flying, or hopping on a prepare, the suitable journey snacks may also help you keep energized and on observe.
I at all times convey snacks after I journey—for a couple of hours, a day journey, or an extended journey. This manner, I can keep away from feeling hangry and bypass gasoline station munchies and quick meals.
In fact, all of us discover ourselves unprepared generally. However with somewhat planning, you possibly can preserve good diet and gasoline your summer time adventures with ease.
Right here’s a roundup of dietitian’s favourite journey snacks, specializing in necessities like protein, fiber, taste, and comfort.
Learn on for my favorites, together with enter from different Lifenza dietitians. We provide professional ideas for easy and satisfying snacking, irrespective of the place your summer time travels take you.
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Ideas for Smarter Journey Snacks
Earlier than we get to the very best snacks for journey, listed here are a couple of methods to degree up your journey snack recreation:
- Pair protein and fiber for lasting power and satisfaction. For instance, apples with nut butter or seeds, or some low-fat cheese with a handful of berries.
- Portion earlier than you go. Weigh or measure snacks and portion them into containers or baggage to dodge senseless munching.
- Select shelf-stable meals to keep away from melts, spills, or meals security worries. Dried fruits, nuts, and seed-based crackers are your pals.
- Convey a small cooler with ice if you wish to pack perishable snacks like yogurt, eggs, and hummus or guacamole cups.
- Don’t overlook hydration. Pack a water bottle and contemplate together with water-rich meals (like grapes or celery) for additional hydration on lengthy hauls.
- Observe your snacks with Lifenza. Pre-log your go-to journey snacks for the journey so you possibly can keep on observe (even once you’re too drained to recollect precisely what you ate). Use voice logging or meal scan for additional ease!
10 Greatest On-the-Go Journey Snacks
1. Stuffed Medjool Dates
If you happen to typically crave one thing candy whereas touring, stuffed dates are certainly one of my prime suggestions.
This snack is made with:
- Medjool dates
- Nut or seed butter
- Chopped walnuts or pistachios
- A touch of cinnamon
They style like a mini dessert however are made with whole-food substances which can be sturdy sufficient to toss in your bag for a snack later.
Due to the nuts or seeds, they’re a superb supply of fiber, wholesome fat, and a little bit of plant-based protein to assist preserve you glad (1). In addition they curb my candy cravings naturally—no added sugar wanted.
Professional ideas: Prep a batch earlier than leaving and retailer them in a leak-proof reusable glass container or eco-friendly wrap. For an additional burst of taste, add a sprinkle of sea salt or unsweetened coconut flakes.
2. Seed Crackers & Guac Cups
Quac and chips had their day. For a extra nutrient-dense combo to fulfill whereas touring, I really like consuming guac with seed crackers!
This snack contains:
- Seed-based crackers
- Single-serving guacamole cup
This crunchy and creamy pairing is scrumptious by itself. However I prefer to stability salty and candy, so I eat this snack with a facet of fruit, too. One nice choice is a handful of grapes for pure sweetness.
Avocados are wealthy in wholesome fat and fiber, which assist preserve you glad between meals. Their low glycemic index may additionally help steadier blood sugar and power ranges throughout your journey (4).
Professional ideas: Maintain guac cups and grapes in a small cooler with ice. To chop down on single-use plastic, pack selfmade guacamole (or sliced avocado) in a small glass jar. On scorching days, freeze your grapes (or fruit of alternative) for an additional chill issue!
3. Vegetarian Protein Bento Field
For a straightforward protein-packed journey snack, I like placing collectively my very own grown-up lunch field.
Right here’s my easy, vegetarian combo:
- 2 hard-boiled eggs
- A low-fat string cheese
- Blueberries
- Sugar snap peas
This protein-forward snack is straightforward to arrange (throw all of it in a bento field!) and has a daring combine of colours and flavors that received’t disappoint.
It’s additionally well-balanced, serving to you are feeling your greatest throughout travels! The eggs and low-fat cheese present satiating protein, whereas the blueberries and sugar snap peas add fiber and antioxidants (5, 6, 7, 8).
Professional ideas: To maintain the whole lot contemporary and chilled, use an insulated bag with ice. For additional protein and gasoline on longer journeys, attempt including roasted chickpeas or a vegetarian protein bar.
4. “Ants on a Log”
If you happen to’re something like me, you respect a easy, nostalgic, and well-balanced snack that’s excellent for all times on the go. One among my favorites? The basic “Ants on a Log.”
This snack contains:
- Celery sticks
- Peanut or seed butter
- Raisins
This enjoyable snack is an ideal stability of refreshing crunch, creamy richness, and a contact of sweetness.
It’s hydrating (celery is generally water) and offers a fantastic mixture of protein, wholesome fats, and carbohydrates (9, 10).
Professional ideas: Pack the celery, nut butter, and raisins individually till you’re able to assemble (and don’t overlook a knife). Or cap every “log” with a second celery stick and pack tightly to keep away from a multitude.
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5. Hummus Cups with Crackers and Carrots
Can’t determine between packing crackers or greens along with your hummus? Have each!
Joanna Gregg, RD, suggests this easy combo:
- Chickpea hummus
- Complete-grain crackers
- Child carrots
Hummus is perishable and shouldn’t be left unrefrigerated for greater than two hours, nevertheless it “may be eaten at room temperature,” she explains (11). This makes it handy for brief journeys.
Plus, “hummus is a filling and nutrient-dense snack,” she says, noting that “this snack combo provides you 4 grams of protein and about 6 grams of fiber to maintain you glad till time for supper.”
Professional ideas: Gregg recommends choosing up single-serving hummus containers for straightforward touring. Combine up the veggies (attempt cucumber, bell pepper strips) to maintain it attention-grabbing. And, be sure to’re selecting complete grain or seed-based crackers, not refined grains, for additional fiber (12).
Concerning the Consultants
Kelsey Costa, MS, RDN is a registered dietitian and author who gives impactful diet consulting providers to main well being manufacturers. She is an influential determine in diet science communication, selling international public well being and diet training
Joanna Gregg, MS, RD is a Meals Knowledge Curator at Lifenza. She earned her Grasp’s diploma from The College of Nebraska. Her focus helps folks discover the suitable stability of meals, health and wholesome dwelling to achieve their optimum well being.
Denise Hernandez, RD, is a Meals Knowledge Curator at Lifenza. Denise accomplished her Grasp’s Diploma in Diet from Texas Lady’s College. Her areas of focus embody grownup and childhood weight administration, girls’s diet, and continual illness administration.
6. Layered Yogurt Jars
On busy mornings earlier than you hit the highway, Gregg recommends a protein-rich combo that’s straightforward to make—layered yogurt jars.
This packable snack contains:
- Greek yogurt
- Shelled pistachios
- Berries
Merely layer the nuts and berries on prime of yogurt in a sealable container and also you’re able to go!
“If you happen to’re driving and you’ve got a cooler, these are good to have once you cease for gasoline, ” she explains.
Or, “when flying, I simply throw one in my bag (don’t overlook a spoon) and though it’s not at all times 100% chilled, it’s nonetheless good if eaten inside a few hours (11).”
However, if you happen to’re bringing it in your carry-on bag in the USA, be sure that it’s lower than or equal to three.4 ounces, and be ready to separate it out of your carry-on bag for the x-ray machine (13).
This snack is just not solely straightforward to seize and go, however protein-packed and filling. In truth, Greek yogurt has as much as 20 grams per serving, and the nuts add additional endurance, says Gregg (14, 15).
Professional ideas: If you happen to’re touring gentle, Gregg suggests making your yogurt forward in a small disposable meals container, like an empty cottage cheese container. And for the healthiest choice, search for Greek yogurt with greater protein and decrease added sugar (or sweetened with stevia), she says.
7. Peanut Butter Banana Roll-Up
In search of one other basic, easy-to-pack snack that travels properly? One among Gregg’s favorites is a peanut butter and banana wrap.
This easy, shelf-stable snack contains:
- Peanut butter
- Banana
- Complete-grain tortilla
“These are nice as a result of they don’t require refrigeration and are very filling on journey days,” she explains.
Gregg provides that they’re additionally nutritious, providing round 5 grams of fiber, 13 grams of wholesome fat, and 11 grams of protein for long-lasting power (16). “Fairly nice for a snack,” she notes.
Professional ideas: Remember to “use a complete grain tortilla for an additional increase of fiber and vitamins,” says Gregg.
Make it forward of time and wrap it in a beeswax wrap or parchment paper for a light-weight grab-and-go choice.
8. Apple Slices with Loaded Peanut Butter
If you happen to’re searching for extra fiber throughout your travels, Denise Hernandez, MS, RD, LD, swears by apple slices with “loaded” peanut butter.
This flavorful snack contains:
- Sliced apple
- Peanut butter
- Chia seeds
- Hemp seeds
“I really like apple slices with peanut butter as a result of it’s a excessive fiber snack,” says Hernandez.
“Some folks expertise digestive points when touring, and maintaining fiber consumption up will assist ease any attainable constipation,” she explains (17).
Take your peanut butter recreation to the subsequent degree by including different meals that may improve the protein and fiber content material, she says. “One apple with 2 tablespoons of loaded peanut butter incorporates about 5 to 10 grams of fiber.”
To make loaded peanut butter, she suggests including chia seeds and hemp seeds to portioned out small containers of peanut butter. Then, let it sit for not less than half-hour to permit the chia seeds to plump up earlier than you seize and go!
Professional ideas: Be sure you pack the apple slices and “loaded” peanut butter in separate small containers to keep away from a multitude, says Hernandez. It’s also possible to convey a small spoon or knife for straightforward spreading.
9. Protein Cereal Snack Combine
Final however not least, Hernandez recommends a high-protein, customizable combine that’s excellent for snacking on the go.
This packable snack contains:
- Excessive-protein cereal (like Catalina Crunch)
- Freeze-dried fruit
- Sunflower seeds or nuts
She loves this snack as a result of it’s completely customizable, shelf-stable, and satisfying.
It’s additionally nice for these with allergy symptoms or those that merely crave selection. You may combine and match cereals and add-ins to fit your style and private wants, she explains.
Plus, Hernandez notes, it’s “a superb supply of protein, fiber, and wholesome fat particularly omega-3s if you happen to select seeds like flax or chia (18).”
Professional ideas: “Portion selfmade cereal combine into small containers or snack-size baggage to take with you once you journey,” Hernandez suggests. Because it’s shelf secure, it’s nice for fast bites in transit or as an airplane or road-trip snack.
Make Wholesome Snacking a Behavior This Summer season
While you plan forward, journey snacks may be rather more than simply calorie-dense filler meals.
Choosing the proper choices, comparable to fiber-rich fruits and high-protein snacks, helps you gasoline your physique, really feel your greatest, and keep on observe along with your wellness objectives—even when your journey plans are unpredictable.
If you wish to preserve your diet in focus, think about using the Lifenza app. It lets you pre-log your journey snacks, uncover new recipes, and helps you keep on with your objectives, no matter the place your journey takes you.
With concepts like these, staying nourished whereas on the go is straightforward, satisfying, and scrumptious. Completely satisfied travels!
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