9 Healthy Travel Snacks That Belong in Your Carry-On

Whether or not you’re road-tripping, flying, or hopping on a prepare, the correct journey snacks might help you keep energized and on observe.

I at all times deliver snacks once I journey—for a number of hours, a day journey, or an extended journey. This manner, I can keep away from feeling hangry and bypass fuel station munchies and quick meals.

In fact, all of us discover ourselves unprepared typically. However with a bit of planning, you’ll be able to keep good vitamin and gas 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 MyFitnessPal dietitians. We provide professional ideas for easy and satisfying snacking, regardless of the place your summer time travels take you.

Ideas for Smarter Journey Snacks

Earlier than we get to the very best snacks for journey, listed below are a number of methods to degree up your journey snack sport:

• 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 mates.
• Convey a small cooler with ice if you wish to pack perishable snacks like yogurt, eggs, and hummus or guacamole cups.
• Don’t neglect hydration. Pack a water bottle and take into account together with water-rich meals (like grapes or celery) for additional 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 observe (even once you’re too drained to recollect precisely what you ate). Use voice logging or meal scan for additional ease!

10 Finest On-the-Go Journey Snacks

1. Stuffed Medjool Dates

For those who usually crave one thing candy whereas touring, stuffed dates are considered 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 components which are sturdy sufficient to toss in your bag for a snack later.

Due to the nuts or seeds, they’re supply of fiber, healthy fats, and a little bit of plant-based protein to assist maintain you glad (1). Additionally 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 aspect of fruit, too. One nice possibility is a handful of grapes for pure sweetness. 

Avocados are wealthy in wholesome fat and fiber, which assist maintain you glad between meals. Their low glycemic index can also help steadier blood sugar and power ranges throughout your journey (4).

Professional ideas: Hold 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 sizzling 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 simple to organize (throw all of it in a bento field!) and has a daring combine of colours and flavors that gained’t disappoint. 

It’s additionally well-balanced, serving to you’re 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 every little thing recent and chilled, use an insulated bag with ice. For additional 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 in all 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 usually 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 neglect a knife). Or cap every “log” with a second celery stick and pack tightly to keep away from a multitude. 

5. Hummus Cups with Crackers and Carrots 

Can’t resolve between packing crackers or greens along 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, 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 offers 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 attention-grabbing. And, ensure you’re selecting complete grain or seed-based crackers, not refined grains, for additional fiber (12). 

---

In regards to the Consultants

Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful vitamin consulting companies to main well being manufacturers. She is an influential determine in vitamin science communication, selling world public well being and vitamin training

Joanna Gregg, MS, RD is a Meals Information Curator at MyFitnessPal. She earned her Grasp’s diploma from The College of Nebraska. Her focus helps individuals discover the correct stability of meals, health and wholesome residing to succeed in their optimum well being.

Denise Hernandez, RD, is a Meals Information 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 vitamin, and persistent illness administration.

---

6. Layered Yogurt Jars

On busy mornings earlier than you hit the street, Gregg recommends a protein-rich combo that’s simple 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!

“For those who’re driving and you’ve got a cooler, these are good to have once you cease for fuel, ” she explains. 

Or, “when flying, I simply throw one in my bag (don’t neglect a spoon) and regardless that it’s not at all times 100% chilled, it’s nonetheless good if eaten inside a few hours (11).”

However, in the event you’re bringing it in your carry-on bag in the US, ensure 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 simple to seize and go, however protein-packed and filling. Actually, Greek yogurt has as much as 20 grams per serving, and the nuts add additional endurance, says Gregg (14, 15).  

Professional ideas: For those who’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 possibility, search for Greek yogurt with greater protein and decrease added sugar (or sweetened with stevia), she says.  

7. Peanut Butter Banana Roll-Up 

Searching for one other basic, easy-to-pack snack that travels nicely? One in all Gregg’s favorites is a peanut butter and banana wrap.

This easy, shelf-stable snack contains:

• 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 to “use an entire 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 possibility.

8. Apple Slices with Loaded Peanut Butter 

For those who’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 individuals expertise digestive points when touring, and holding fiber consumption up will assist ease any attainable constipation,” she explains (17). 

Take your peanut butter sport to the subsequent degree by including different meals that may enhance the protein and fiber content material, she says. “One apple with 2 tablespoons of loaded peanut butter accommodates 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: Ensure you pack the apple slices and “loaded” peanut butter in separate small containers to keep away from a multitude, says Hernandez. You too can deliver 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 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 “ supply of protein, fiber, and wholesome fat particularly omega-3s in the event you 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 time

Whenever 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 gas your physique, really feel your greatest, and keep on observe along with your wellness targets—even when your journey plans are unpredictable.

If you wish to maintain your vitamin in focus, think about using the MyFitnessPal app. It lets you pre-log your journey snacks, uncover new recipes, and helps you follow your targets, no matter the place your journey takes you. 

With concepts like these, staying nourished whereas on the go is simple, satisfying, and scrumptious. Completely satisfied travels!

The submit 9 Healthy Travel Snacks That Belong in Your Carry-On appeared first on MyFitnessPal Blog.

Trending Merchandise

.