9 Wholesome Journey Snacks

Whether or not you’re road-tripping, flying, or hopping on a practice, the suitable journey snacks might help you keep energized and on monitor.

I all the time convey snacks once 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 fuel station munchies and quick meals.

After all, all of us discover ourselves unprepared generally. However with a bit planning, you may preserve good diet and gasoline 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 suggestions for easy and satisfying snacking, irrespective of the place your summer season travels take you.

Ideas for Smarter Journey Snacks

Earlier than we get to the most effective snacks for journey, listed below are just a few methods to stage 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 folks.
• Deliver 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 further hydration on lengthy hauls.
• Monitor your snacks with MyFitnessPal. Pre-log your go-to journey snacks for the journey so you may 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 Greatest On-the-Go Journey Snacks

1. Stuffed Medjool Dates

If you happen to usually crave one thing candy whereas touring, stuffed dates are one among 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 can be sturdy sufficient to toss in your bag for a snack later.

Due to the nuts or seeds, they’re supply of fiber, wholesome fat, and a little bit of plant-based protein to assist hold you happy (1). In addition they curb my candy cravings naturally—no added sugar wanted.

Professional suggestions: 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 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 possibility is a handful of grapes for pure sweetness. 

Avocados are wealthy in wholesome fat and fiber, which assist hold you happy between meals. Their low glycemic index may additionally assist steadier blood sugar and power ranges throughout your journey (4).

Professional suggestions: 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 alternative) for an additional chill issue!

3. Vegetarian Protein Bento Field

For a simple 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 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 are 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 suggestions: To maintain all the things contemporary and chilled, use an insulated bag with ice. For further protein and gasoline on longer journeys, strive including roasted chickpeas or a vegetarian protein bar.

4. “Ants on a Log”

If you happen to’re something like me, you recognize a easy, nostalgic, and well-balanced snack that’s good for all times on the go. Considered one of 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 usually water) and gives an awesome mixture of protein, wholesome fats, and carbohydrates (9, 10).

Professional suggestions: 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 large number. 

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, but it surely “might 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 happy till time for supper.” 

Professional suggestions:  Gregg recommends selecting up single-serving hummus containers for straightforward touring. Combine up the veggies (strive cucumber, bell pepper strips) to maintain it attention-grabbing. And, be sure you’re selecting entire grain or seed-based crackers, not refined grains, for further fiber (12). 

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In regards to the Specialists

Kelsey Costa, MS, RDN is a registered dietitian and author who affords impactful diet consulting providers to main well being manufacturers. She is an influential determine in diet science communication, selling world public well being and diet 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 folks discover the suitable stability of meals, health and wholesome dwelling to achieve their optimum well being.

Denise Hernandez, RD, is a Meals Information Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Vitamin from Texas Girl’s College. Her areas of focus embrace grownup and childhood weight administration, girls’s diet, and power illness administration.

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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!

“If you happen to’re driving and you’ve got a cooler, these are good to have while you cease for fuel, ” she explains. 

Or, “when flying, I simply throw one in my bag (don’t neglect a spoon) and despite the fact that it’s not all the time 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 america, make sure 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 shouldn’t be solely straightforward to seize and go, however protein-packed and filling. Actually, Greek yogurt has as much as 20 grams per serving, and the nuts add further endurance, says Gregg (14, 15).  

Professional suggestions: If you happen to’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 larger protein and decrease added sugar (or sweetened with stevia), she says.  

7. Peanut Butter Banana Roll-Up 

On the lookout for one other traditional, easy-to-pack snack that travels properly? Considered one of Gregg’s favorites is a peanut butter and banana wrap.

This straightforward, 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 suggestions: You’ll want to “use a complete 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 

If you happen to’re in search of 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 like apple slices with peanut butter as a result of it’s a excessive fiber snack,” says Hernandez. 

“Some folks expertise digestive points when touring, and conserving fiber consumption up will assist ease any doable constipation,” she explains (17). 

Take your peanut butter sport to the following 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 comprises 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 no less than half-hour to permit the chia seeds to plump up earlier than you seize and go! 

Professional suggestions: Be sure you pack the apple slices and “loaded” peanut butter in separate small containers to keep away from a large number, says Hernandez. It’s also possible to convey a small spoon or knife for straightforward 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 allergy symptoms or those that merely crave selection. You possibly can 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 suggestions: “Portion do-it-yourself cereal combine into small containers or snack-size baggage to take with you while you journey,” Hernandez suggests. Because it’s shelf steady, 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 might be way more than simply calorie-dense filler meals. 

Choosing the proper choices, resembling fiber-rich fruits and high-protein snacks, helps you gasoline your physique, really feel your finest, and keep on monitor along with your wellness targets—even when your journey plans are unpredictable.

If you wish to hold your diet in focus, think about using the MyFitnessPal app. It lets you pre-log your journey snacks, uncover new recipes, and helps you keep on with 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. Pleased travels!

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