Traveling can entail long hours spent in the car or waiting at the airport for a flight departure. This can throw off meal schedules, sending you looking for snacks to ease hunger pangs. Unfortunately, many people opt for packaged convenience foods or fast foods while traveling -- although these are easy options, they are rarely healthy. However, several healthy foods can help ease the temptation to opt for fat- and carb-laden snacks or meals during your trip.
Dried Fruits
Fruits are abundant sources of vitamins and minerals, and are typically lower in calories than fast foods and packaged snacks. However, fresh fruits don't always hold up well during travels. Dried fruits offer the same health benefits, but are more easily portable than fresh fruits. Cut bananas, apples, pineapples, mangoes and papayas into slices or chunks and place them in a dehydrator for 12 to 18 hours, depending on thickness. Place the dried fruits in a sealable plastic bag for easy storage in your purse, backpack or travel bag.
Nuts
Nuts hold up well to heat and cold, and can be stored in sealable sandwich bags or airtight food containers. They are rich sources of protein and are low in saturated fats, which can contribute to weight gain and heart disease. Nuts also contain dietary fiber, which aids in digestive health and can help reduce blood cholesterol. Walnuts also contain essential fatty acids, which may promote heart health. Opt for unsalted peanuts, walnuts, cashews, pecans, hazelnuts or macadamias for filling, nutritious travel snacks. Avoid nuts coated with sugar, which add unnecessary calories.
Peanut Butter
Peanut butter is a versatile snack that provides protein to keep your energy levels consistent while on the road or waiting for a plane or train. This nutrient-dense food takes up little room in your travel bag, making it an attractive choice for snacking on the go. Peanut butter pairs well with whole-grain crackers, celery, bagel chips and low-sodium pita chips. Choose low-sugar varieties to limit your caloric intake while traveling.
Granola
Granola is a high-fiber snack that fits easily in your travel bag or purse. This snack is also an abundant source of protein for flights and road trips. Make your own healthy granola by combining rolled oats, chopped almonds, crushed cashews and agave nectar. Mix granola chunks with dried fruit pieces, nuts, or chocolate chips to create your own trail mix.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Trail Food"; Alan Kesselheim; 1998
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