Traveling doesn’t have to mean making bad food choices. Nuts, energy balls and fruit are all good snack options while traveling.
We might have to travel for a while because the holidays are coming up. Making healthy eating choices when traveling can be quite difficult, regardless of the form of transportation selected.
To overcome this difficulty – and avoid snacks with little nutritional value and excess sugar, salt and processed fats, available at gas stations and vending machines – the key is to plan ahead. In addition to being healthy, meals to prepare while traveling should be practical and without ingredients that can change at higher temperatures.
10 snacks you can take with you on the go
Discover some suggestions for snacks on the go that are healthier options compared to typical cookies, chips or even sweets.
1. Nuts and seeds
Seeds and nuts, besides being extremely convenient to carry and easy to digest, are full of protein, beneficial fats (who are friends to good heart health) and fibre. They provide a good supply of energy and are filling, i.e., we feel complete and without pangs for longer.
Divide them into individual portions, which can include:
- Nuts
- Cashews
- Macadamia nuts
- Hazelnuts
- Almonds
- Peanuts
- Pine nuts
- Pumpkin seeds
- Sunflower seeds
Choose the simpler versions, without salt or sugar.
2. Fruit
Fresh fruit – such as grapes, apples, oranges and bananas – is a good option to take on a trip. Wash it before leaving home and, if you prefer, cut it or, in the case of grapes, separate it into berries. The more ready to eat, the better.
You can also include avocado, cut in half, but don’t forget to take a spoon in your lunch box.
Apple puree is another practical alternative that encourages fruit consumption, especially for children and the elderly.
3. Dehydrated fruit and vegetables
Dried fruits and vegetables, such as apple or kale chips, can be a delightful and crispy substitute for French fries. Be cautious, though, and pick ones without added sugar.
4. Vegetable sticks
Carrots, celery, peppers, cucumbers or even snow peas. These are tasty, low-calorie snacks to munch on while traveling. They also have the benefit of being crunchy, which can satisfy the urge for the less-healthy fare that also has this crunch, like French fries. Adding vegetables to our diets also has the benefit of less chance to develop a number of diseases, including obesity, certain forms of cancer and mental deterioration.
5. Energy balls
Energy balls can have nuts, seeds and dried fruit in their list of ingredients, making them a very nutritious option.
6. Bars
There are several options for bars, but it is important to know how to choose, avoiding those that are rich in sugar and other ingredients with lower nutritional value. Choose those that are made with whole grains, seeds, nuts and fruit.
7. Roasted chickpeas
If you’re a chickpea lover, this is a great way to include them in your travel lunchbox, as an alternative to mashed chickpeas for hummus. Roasted chickpeas are very easy to prepare at home, although they can also be found in a variety of flavors, and are a great snack for traveling.
The grain is a very nutritious legume, with a good content of protein, fiber, magnesium and zinc .
8. Sandwiches and wraps
You may eat a sandwich with peanut butter and wholemeal bread or a wholemeal wrap with avocado, grated carrot, and hummus if a lighter snack, like nuts, isn’t enough to satisfy your hunger.
If you prepare your sandwich or wrap the day before your trip, store it in the refrigerator.
9. Boiled eggs
If you can bring a cooler with you on your trip, boiled eggs can be part of your snack list. Portable and easy to consume, they are a very nutritious option – rich in healthy fats, protein, vitamin B12 and more.
10. Dark chocolate and almonds
Sometimes we feel like having a sweeter snack , but it doesn’t have to mean making bad choices, like candy.
Dark chocolate has a rich amount of antioxidants with anti-inflammatory effects that aid in keeping the heart healthy and, when eaten in reasonable amounts, could offer some protection from diabetes and stroke .
Pair the dark chocolate with a serving of almonds, thereby enhancing the fiber and protein content of this snack .
