What are the healthy snacks for traveling? Whether going on vacation or taking a business trip, you want to be prepared with healthy snacks that can sustain you in between meals.
Plus, it’s likely that your schedule will change dramatically, and your meals will be more sporadic than usual, so having good snacks on hand ensures that you’ll always have something to munch on when hunger strikes while maintaining good health, no matter what time of day it may be.
This article tells you more about the best snacks to bring along on your next trip.
Why Choose Healthy Snacks When Travelling?
Healthy eating is one of the most challenging things to observe while traveling. You’re likely to indulge in unhealthy foods, mainly because you think you don’t have a better option, or you’re hungry and need to eat something, but that shouldn’t be the case.
Whether traveling by bus, automobile, train, or plane, carrying something healthy to eat will help curb hunger feelings and lower the temptation to stock up on candies, chocolates, and cookies, among other highly processed foods.
Besides, it can be difficult to keep track of the number of calories you’re consuming when you’re on the road (or just out and about). So choosing healthy snacks for traveling is essential to keep you feeling full and energized throughout your journey.
A healthy travel snack should contain whole food ingredients without added sugars and it should be low in salt with the ability to fill you up and provide steady energy.
Healthy Snacks for Travelling
Bananas may be more well-known as an easy on-the-go snack, but carrots are actually a healthier option. Sweet, crunchy, and all-around healthy, carrots are a great way to combat travel hunger pangs. It’s been shown that people who munch on them regularly tend to weigh less than those who don’t—and since they’re small and easy to carry around, you can keep some with you at all times.
If you’re going to travel, carrots are a great on-the-go snack. They’re filling, loaded with fiber and healthy nutrients, and also make for a delicious afternoon snack. Plus, they were cheap! Eat them alone or dip them in some hummus for a tasty treat. If you’re feeling adventurous, try some carrot fries or carrot cookies.
Additionally, carrots are great to help you fight boredom when traveling. Because not every time you want to eat means you’re hungry. Sometimes you’re just bored and need something to keep you engaged.
2. Baked Chickpeas
Whenever you’re traveling, whether for a few hours or two days away, always try to include snacks that you can easily eat without much mess. One of my favorites is a can of baked chickpeas.
Chickpeas are an excellent source of protein and fiber, plus they’re filling. So they’re one of the best travel snacks to keep in your bag.
These little guys only require a quick spray of olive oil and a sprinkle of salt and pepper before being popped into a 400°F oven for 35 minutes.
Simply soak in your dry chickpeas, preferably overnight or for a few hours, until they plump up. Drain and dry them on a baking sheet lined with a kitchen towel.
Toss them in some olive oil and a pinch of salt or any other seasoning of your choice.
Spread them out on a baking sheet and bake for 35 minutes at 400 degrees. Let them cool then store them in a sealed container to maintain their crispiness. You can substitute with Roasted Edamame.
3. Hummus and celery
Hummus is a delicious and nutritious dip or spread. It’s also a healthy, weight-friendly travel snack.
In addition, hummus is an excellent source of plant protein and offers up to 24 percent of the daily fiber requirement for women and 16 percent for men. This can help fight hunger cravings before your next meal. Pairing it with celery sticks is an easy way to get your greens while you’re on the go.
Celery contains ten calories per stalk and 5 grams of fiber per 2 stalks with 95 percent water content. This makes the celery-humus combo a great combination to help you feel full between meals. Broccoli Hummus Recipe.
You can buy hummus in most grocery stores or make your own at home. Easy to transport and keep at room temperature, hummus is perfect for a picnic or plane ride. Add extra flavor (and color) to plain hummus by adding chopped parsley, roasted red peppers, or even sun-dried tomatoes to make it more interesting.
4. Dried fruits
Fruits are a healthy option, packed with vitamins and nutrients. Dried fruits have even more of these benefits because their water content has been removed, leaving them more concentrated with nutrients. They are loaded with vitamins, minerals, protein, fiber, and antioxidants that may increase your energy levels, keep you full longer, and improve digestive health.
Additionally, regular consumption of dry fruit may also help you boost immunity, fight cancer, overcome depression and anxiety, improve bone health, maintain a healthy heart, fight anemia, and fight premature aging.
It’s better to have a small amount of dried fruit than a lot of fresh fruits, as they provide you with energy when you don’t have much food available to eat. I recommend soaking them in water or tea first before eating since it’s easier to digest that way.
The best dry fruits to choose from include prunes, raisins, dates, apricots, and figs.
Since dry fruits also tend to be packed with sugar, always exercise in moderation and don’t depend entirely on dry fruits during your trip. Include other snacks of your choice from this list and avoid anything with added sugar like high fructose corn syrup. Read How To Eat Dried Fruits.
5. Sunflower seeds
Sunflower seeds are another healthy snack for traveling. Don’t be fooled by their tiny size. These little seeds pack a huge amount of nutrients, like vitamin E and magnesium, as well as protein. They are also a great source of vitamins B1, B6, and other minerals including selenium, copper, iron, zinc, and potassium.
In addition, sunflower seeds are easy to carry around—they travel well and won’t go bad on you quickly (unlike other snacks). Roasted sunflower seeds make for a tasty, crunchy, and nutty addition high in fiber and healthy fats to help curb food cravings.
You can buy them already roasted or roast your own at home.
- On a pan, add some cooking oil, let it melt, then add the seeds
- Roast them on medium heat for 2-3 minutes, occasionally stirring to prevent them from burning
- Let them cool on a plate and pack them in an air-tight container.
Another method is to soak them overnight with a bit of salt, drain the water and dry them on a tray lined with a kitchen towel before proceeding with the roasting process.
For store-bought roasted sunflower seeds, read the label carefully as most of them are high in sodium. You can as well go for the unsalted version instead.
6. Fresh fruit
Fresh fruits are the easiest and the most reliable healthy snack that can provide you with instant energy.
They are also generally high in fiber which will help keep you full and satisfied.
The best fruits to choose from include apples, figs, bananas, kiwis, and berries. However, apples are the best when traveling because they are firm enough and won’t get smashed.
Besides, you can find fruits anywhere. Just don’t grab sliced ones as they can get easily contaminated when sliced and not properly stored.
7. Plantain chips
One way to avoid being hungry on a long flight is to bring some travel snacks with you. Whether spiced or unspiced, plantain chips are a great travel snack to add to your list. It contains a good amount of complex carbohydrates to help control your cravings. They are also high in vitamin C and A, which are potent antioxidants to help boost your immune functions.
Plantain is especially high in fiber and contains resistant starch, which can actually help reduce hunger feelings. Plus, some research suggests that foods containing resistant starch are particularly good at stabilizing blood sugar levels – so when you do get hungry, your blood sugar won’t crash as quickly as it might otherwise.
Plantains are often used as a substitute for potatoes and can be eaten just like potato chips. The beauty of eating plantain chips is that they’re naturally salty and so don’t require any added salt. While you can find plenty of plantain chips in the store, they are often high in unhealthy fats and salt. So to enjoy its benefits and more, go for baked banana chips instead of fried ones. See Air Fryer Tostones and Plantain Chips Recipe.
Spiced roasted almonds are another great traveling companion.
They are rich in valuable unsaturated fatty acids, protein, and fiber which help fight hunger and keep you satisfied longer.
Also, almonds are good at regulating blood glucose levels, boosting bone health, reducing cholesterol, lowering blood pressure, and promoting weight loss.
9. Dry roasted edamame
Edamame is young soybeans, usually harvested before they mature or harden. They are a decent source of protein, fiber, vitamin K, and antioxidants.
According to research, edamame may help improve cholesterol, lower triglyceride levels, and improve heart health.
When roasted, edamame makes a crunchy, crispy, and perfectly portable snack to curb your hunger and promote satiety while traveling. See Roasted Edamame Recipe.
Popcorn is a whole grain with reasonable amounts of fiber that can keep you full longer.
Popcorn also contains polyphenol antioxidants that have been shown to improve heart health, regulate blood sugar, fight inflammation, and lower the risk for heart disease.
Make your own pre-packaged air-popped popcorn and carry it along. Also, minimize salt and use a healthy oil like olive instead of butter. The Best Vegan Popcorn.
11. Trail mix
Having a balanced mix of three foods: nuts, dry fruit, and seeds can be another great way to incorporate the different benefits of each group.
Just pick one item from each group and mix.
Remember to watch out for portions as dry fruit and nuts can be high in calories.
12. Coconut water
The world’s first sterile, all-natural coconut water is always a safe bet when traveling. Coconut water is a great source of potassium and electrolytes, which help prevent dehydration. Plus, it tastes delicious! If you can find a brand that doesn’t have added sugar or preservatives, you’re in luck. If not, be sure to check out other healthy snacks while you travel to avoid consuming excess calories.
The electrolytes in coconut water are a natural pick-me-up. The next time you’re thirsty while on your flight, reach for a bottle of coconut water to help fight fatigue and support muscle recovery after a long journey. Bonus: It’s low in calories, making it an ideal way to rehydrate without adding extra pounds. To increase its nutritional value, opt for brands that are rich in vitamins C and B and magnesium. Coconut Jelly.
Finding something healthy to eat while traveling can be a challenge because most foods you’ll come across are highly processed and definitely not good for you.
So, whether you’re just going across town or hopping on an airplane to go cross-country, preparing and packing the right kind of snacks to bring with you will help prevent poor food choices, thus helping you stay healthy while traveling.
The easiest and most convenient snacks for traveling include foods like baked chickpeas, hummus and celery, carrots, dry fruit, fresh fruit, popcorn, almonds, and plantain chips.
These snacks are full of nutrients such as fiber, protein, and healthy fats to help suppress your appetite, minimize cravings, and keep you full longer, preventing you from buying the next convenient food you come across.
- Brown Rice Crackers
- Vegan BLT Sandwich
- Vegan Barbecue Jackfruit Wrap
- Hummingbird Muffins
- Vegan Chickpea Sandwich
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