Key Takeaways<\/p>\n
Traveling<\/a> can be a lot of fun, but let\u2019s face it: Finding nutritious road trip snacks can be tricky. This is especially true when you\u2019re short on time or traveling in remote areas, where your options may be limited. However, eating healthy snacks<\/a> while traveling is super important, as it can support energy<\/a> and fullness\u2014and a better trip overall. For the best options, we asked registered dietitians to share their favorite healthy snacks to pack while traveling, whether you\u2019re trekking by car, plane, or train.\u00a0<\/p>\n Rice Cakes With Nut Butter <\/p>\n Credit: <\/p>\n MSPhotographic \/ Getty Images<\/p>\n If rice cakes aren\u2019t already part of your snack stash, you might want to stock up before traveling. The crispy cakes are an excellent vehicle for other foods, including nut and seed butters<\/a>. The combo is also portable and lightweight, making it a great option for longer trips, notes registered dietitian nutritionist Maddie Pasquariello, MS, RDN. \u201cNutritionally, rice cakes contain some fiber<\/a>, while nut butters offer vitamin E, magnesium<\/a>, and heart-healthy fats,\u201d shares registered dietitian Samantha Peterson, MS, RD. Together, these nutrients slow digestion, stabilize energy, and promote steady blood sugar, which is helpful for long trips. Pro tip: \u201cBring nut or seed butter packets instead of the container to make it an easy carry-on snack option,\u201d Peterson adds.\n<\/p>\n Chia Seed Mix <\/p>\n Credit: <\/p>\n a_lis \/ Getty Images<\/p>\n For a travel-friendly snack with staying power, take a tip from Peterson and make a chia seed \u201cdry mix\u201d pack. All you need to do is combine chia seeds<\/a>, cinnamon<\/a>, coconut flakes, and protein powder in a resealable bag or airtight container. When hunger strikes, pour it into a cup or empty bottle, add water or milk, then mix to create a hearty pudding. \u201cChia seeds are satiating hydration heroes [and] rich in fiber, plant-based omega-3s, and minerals like calcium<\/a> and magnesium,\u201d Peterson explains. \u201cCombined with protein powder, they make a digestion-supportive, energy-sustaining snack that travels ultra-light.\u201d\n<\/p>\n Dried Fruit <\/p>\n Credit: <\/p>\n Liudmyla Yaremenko\/Getty Images<\/p>\n If you prefer sweet snacks, keep dried fruit<\/a> in your travel bag. Not only does it contain hunger-busting fiber<\/a>, but it also \u201cprovides vitamins, minerals, and antioxidants<\/a>,\u201d says registered dietitian Dru Rosales, MS, RD. For the healthiest choice, Rosales recommends looking for \u201cdried fruits without added sugars, like naturally dried mangoes, raisins, figs, apricots<\/a>, and apples.\u201d. Craving a crunchier bite? Reach for freeze-dried fruit instead.\u00a0\n<\/p>\n Protein Bars <\/p>\n Credit: <\/p>\n Laura Reid \/ Getty Images<\/p>\n Whether homemade or store-bought, protein bars \u201care super easy to pack and hold up well in whatever bag you throw them in,\u201d says Rosales. The only catch? According to Rosales, some store-bought varieties can have as much sugar as a candy bar, so check the nutrition label<\/a> if you\u2019d like to limit added sugar. Other versions may also contain sugar alcohols, which can cause gas and bloating<\/a> (a traveler\u2019s worst nightmare!) in some people. With that in mind, look for a bar where the total amount of sugar is less than the amount of protein and fiber combined, suggests Rosales.\n<\/p>\n Beet Chips With Jerky <\/p>\n Credit: Lauri Patterson\/Getty Images<\/p>\n \u201cThis savory combo requires no prep, no refrigeration, and is easy to pack in a bag, making it perfect for long flights or road trips,\u201d says Peterson. What\u2019s more, its nutritional profile is ideal for traveling. \u201cBeet chips offer natural nitrates<\/a> to support blood flow, circulation, and stamina, [which is] great for counteracting travel fatigue, headaches<\/a>, and inflammation<\/a>,\u201d Peterson continues. Meanwhile, jerky contains protein to balance blood sugar and curb cravings, helping you stay focused in transit.\u00a0\n<\/p>\n Nuts <\/p>\n Credit: <\/p>\n Westend61 \/ Getty Images<\/p>\n Whether you prefer almonds<\/a>, cashews<\/a>, peanuts<\/a>, or all of the above, nuts are wonderful travel snacks. Firstly, they\u2019ll hold up in a hot car or stuffed in a suitcase, notes Rosales. \u201cThey\u2019re also a good source of unsaturated fat and protein, which provide energy and increase satiety,\u201d she adds. Per Rosales, enjoy nuts on their own, or with dried fruit for a well-balanced (and tasty) snack. You could even prepare your own batch of flavored nuts, like maple-roasted spiced nuts<\/a>, before hitting the road.\n<\/p>\n Bananas <\/p>\n Credit: <\/p>\n Makidotvn\/Getty Images<\/p>\n As far as road trip snacks go, you can\u2019t go wrong with bananas<\/a>. Their thick peel doubles as a natural packaging, making them easy to toss in your bag. Bananas also require zero prep time; just peel and eat. Furthermore, the affordable fruits are teeming with fiber, making them excellent for boosting energy and satiety. Even the potassium<\/a> in bananas can lend a hand, as the mineral is an electrolyte, meaning it supports fluid balance and muscle function.\n<\/p>\n Homemade Trail Mix <\/p>\n Credit: Westend61 \/ Getty Images<\/p>\n Equal parts satiating and portable, trail mix gets the green light from nutritionists. The trick is to make it yourself, which will allow you to control the ingredients. \u201cThe nutritional profile will depend on what you put in it, but nuts and seeds<\/a> provide healthy fats and fiber, as well as micronutrients like B vitamins, vitamin E, [and] magnesium,\u201d explains Pasquariello. You can also add dried fruit and dark chocolate<\/a>, which will provide natural sweetness and antioxidants to fight oxidative stress from travel, notes Peterson.\n<\/p>\n Yogurt With Fruit Cup <\/p>\n Credit: <\/p>\n Grandbrothers \/ Getty Images<\/p>\n You can\u2019t go wrong with the classic combo of yogurt<\/a> and fruit. Nutritionally, the yogurt offers satisfying protein, while fruit contains fiber and vitamins, according to Pasquariello. \u201cThis snack is convenient with very minimal prep time\u2014plus it\u2019s delicious and keeps you full,\u201d Pasquariello adds. Both ingredients are also commonly sold at airports, train stations, and gas stations, making it easy to enjoy on-the-go. If you\u2019d rather prepare the snack at home, toss some lemon or lime on the fruit to keep it from oxidizing, says Pasquariello notes. Additionally, if you\u2019ll be traveling for more than an hour before you can enjoy this snack, pack it in a soft cooler<\/a> with an ice pack to keep it cold.\u00a0\n<\/p>\n Hard-Boiled Eggs <\/p>\n Credit: fordeno\/Getty Images<\/p>\n \u201cHard-boiled eggs<\/a> are packed with protein and healthy fats<\/a>\u2014key nutrients for staying full longer while traveling,\u201d says Peterson. They also provide choline<\/a> and B vitamins, which are necessary for metabolism and brain health, she notes. To round out the snack, pair hard-boiled eggs with crunchy vegetables (think mini bell peppers) for a boost of fiber and hydration<\/a>, recommends Peterson. You could also add everything bagel seasoning, tajin, smoked paprika, or fennel<\/a> for an extra dose of flavor. As with yogurt, it\u2019s best to store hard-boiled eggs in a cooler with an ice pack, unless you\u2019ll be eating the eggs within an hour or two.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Healthy travel snacks like nuts, protein bars, and hard-boiled eggs help maintain energy, reduce cravings, and…\n","protected":false},"author":2,"featured_media":200018,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-200017","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/200017","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=200017"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/200017\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/200018"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=200017"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=200017"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=200017"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n