Whether or not you’re road-tripping, flying, or hopping on a prepare, the appropriate journey snacks may help you keep energized and on monitor.
I at all times carry snacks after I journey—for just a few 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 a bit of planning, you’ll be able to preserve good diet and gas your summer season 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 MyFitnessPal dietitians. We provide professional ideas for easy and satisfying snacking, regardless of the place your summer season travels take you.
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Suggestions for Smarter Journey Snacks
Earlier than we get to one of the best snacks for journey, listed below are just a few methods to stage 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 luggage 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 mates.
Carry 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 take into account together with water-rich meals (like grapes or celery) for further hydration on lengthy hauls.
Monitor your snacks with MyFitnessPal. Pre-log your go-to journey snacks for the journey so you’ll be able to keep on monitor (even while you’re too drained to recollect precisely what you ate). Use voice logging or meal scan for further ease!
10 Finest On-the-Go Journey Snacks
1. Stuffed Medjool Dates
For those who typically crave one thing candy whereas touring, stuffed dates are one in all 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 elements which can be sturdy sufficient to toss in your bag for a snack later.
Due to the nuts or seeds, they’re a very good supply of fiber, wholesome fat, and a little bit of plant-based protein to assist hold 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 consists of:
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 aspect of fruit, too. One nice choice is a handful of grapes for pure sweetness.
Avocados are wealthy in wholesome fat and fiber, which assist hold 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 do-it-yourself guacamole (or sliced avocado) in a small glass jar. On scorching days, freeze your grapes (or fruit of selection) 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’re feeling your finest 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 further protein and gas on longer journeys, strive including roasted chickpeas or a vegetarian protein bar.
4. “Ants on a Log”
For those who’re something like me, you recognize a easy, nostalgic, and well-balanced snack that’s good for all times on the go. One among my favorites? The traditional “Ants on a Log.”
This snack consists of:
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 an incredible 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 together with your hummus? Have each!
Joanna Gregg, RD, suggests this straightforward combo:
Chickpea hummus
Entire-grain crackers
Child carrots
Hummus is perishable and shouldn’t be left unrefrigerated for greater than two hours, but it surely “could 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 supper time.”
Professional ideas: Gregg recommends selecting up single-serving hummus containers for simple touring. Combine up the veggies (strive cucumber, bell pepper strips) to maintain it fascinating. And, be sure you’re selecting entire grain or seed-based crackers, not refined grains, for further fiber (12).
In regards to the Specialists
Kelsey Costa, MS, RDN is a registered dietitian and author who gives impactful diet consulting companies to main well being manufacturers. She is an influential determine in diet science communication, selling international public well being and diet schooling
Joanna Gregg, MS, RD is a Meals Knowledge Curator at MyFitnessPal. She earned her Grasp’s diploma from The College of Nebraska. Her focus helps individuals discover the appropriate stability of meals, health and wholesome residing to succeed in their optimum well being.
Denise Hernandez, RD, is a Meals Knowledge Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Vitamin from Texas Lady’s College. Her areas of focus embrace grownup and childhood weight administration, ladies’s diet, and power 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 consists of:
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!
“For those who’re driving and you’ve got a cooler, these are good to have while 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, should you’re bringing it in your carry-on bag in the US, make certain 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 isn’t solely straightforward to seize and go, however protein-packed and filling. The truth is, Greek yogurt has as much as 20 grams per serving, and the nuts add further endurance, says Gregg (14, 15).
Professional ideas: For those who’re touring mild, 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 increased protein and decrease added sugar (or sweetened with stevia), she says.
7. Peanut Butter Banana Roll-Up
In search of one other traditional, easy-to-pack snack that travels properly? One among Gregg’s favorites is a peanut butter and banana wrap.
This easy, shelf-stable snack consists of:
Peanut butter
Banana
Entire-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: Make sure you “use a complete grain tortilla for an additional enhance 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
For those who’re looking for extra fiber throughout your travels, Denise Hernandez, MS, RD, LD, swears by apple slices with “loaded” peanut butter.
This flavorful snack consists of:
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 individuals expertise digestive points when touring, and retaining fiber consumption up will assist ease any potential constipation,” she explains (17).
Take your peanut butter recreation to the subsequent stage 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 at the very least half-hour to permit the chia seeds to plump up earlier than you seize and go!
Professional ideas: Be sure to pack the apple slices and “loaded” peanut butter in separate small containers to keep away from a multitude, says Hernandez. You can even carry a small spoon or knife for simple spreading.
9. Protein Cereal Snack Combine
Final however not least, Hernandez recommends a high-protein, customizable combine that’s good for snacking on the go.
This packable snack consists of:
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 allergic reactions or those that merely crave selection. You’ll be able to combine and match cereals and add-ins to fit your style and private wants, she explains.
Plus, Hernandez notes, it’s “a very good supply of protein, fiber, and wholesome fat particularly omega-3s should you select seeds like flax or chia (18).”
Professional ideas: “Portion do-it-yourself cereal combine into small containers or snack-size luggage to take with you while 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
Once you plan forward, journey snacks could be far more than simply calorie-dense filler meals.
Selecting the best choices, similar to fiber-rich fruits and high-protein snacks, helps you gas your physique, really feel your finest, and keep on monitor together with your wellness objectives—even when your journey plans are unpredictable.
If you wish to hold your diet in focus, think about using the MyFitnessPal app. It means that you can 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. Pleased travels!
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