Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN). Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As.
Fuel Your Adventures: Delicious and Nutritious Travel Snacks
Are you ready for summer travel? It’s the season of exciting adventures, but let’s not forget about nutrition on the go. In this blog post, we’ll explore a variety of delicious and nutritious travel snacks that will keep your energy levels high and your mind sharp.
6 Whole Food Options for Healthy Travel:
- Whole fruits: Apples, pears, bananas, and cuties are perfect for on-the-go and don’t require refrigeration.
- Unsalted nuts: Choose single-serve packets for convenience and portion control. Opt for unsalted varieties if you’re watching your sodium intake.
- Bell peppers: Snack on red, yellow, and orange bell peppers—they’re 92% water and an ideal in-flight snack to combat dehydration.
- Baby carrots: Pre-washed and fuss-free, you can grab pre-portioned packets in the produce aisle, or portion them yourself for added convenience.
- Dry roasted edamame: A plant-based protein powerhouse, find it in the snack aisle or purchase online from com. It stays fresh for weeks in an airtight container.
3 Prep Ahead Powerhouse Snacks:
- 2-Ingredient Energy Bite: Combine 1 ½ cups honey-roasted nuts and 1 ½ cups pitted Medjool dates in a food processor and blend until a dough forms. Roll into 1-inch balls. Freeze in advance for easy packing. These will keep all day at room temperature. Store in the fridge for 3-5 days or in the freezer for 2-3 months.
- Roasted Chickpeas: Toss chickpeas with olive oil and spice blend, then bake @400 for 30 minutes for a crispy snack. Keep for 2-3 days in an airtight container.
- Homemade Trail Mix: Customize your own mix with two parts dried fruit with one-part nuts. Add seeds like pumpkin or sunflower and include a whole grain element such as popcorn or whole wheat cereal for a fiber boost.
6 Grab and Go Options:
No Time to Prep? No problem! Grab one of these nutritious options commonly found at gas stations and airport kiosks:
- KIND bars: Wholesome snack bars with natural ingredients and less added sugar than most.
- String cheese: A convenient option packed with protein, calcium, and vitamin D.
- Trail mix: Choose a fruit and nut mix with minimal added sugar. Check the ingredient label for this information.
- Boiled egg: An inexpensive and filling snack with high protein absorption.
- Single Serve Hummus or Guacamole cups: Plant-based protein from chickpeas or heart-healthy fats from avocados. Pair with veggies for a balanced and nourishing snack.
Do you have a favorite healthy travel snack? I’d love to hear from you! Drop me a line at [email protected] to share.
About Sara Dow
Want to level up your nutrition? Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today!