Fuel Your Adventures: Nutritious Travel Snacks

Practical Tips for Selecting Nutritious Snacks

Traveling offers new experiences and adventures, but the excitement of planning your getaway can overshadow practical aspects like what you’ll eat along the way. Travel is taxing on your body, and inadequate nutrition can lead to fatigue and discomfort that lessens your enjoyment of the journey. Read on for practical tips on selecting nutritious snacks to sustain energy and support your body on the go.

Nutritious Whole Food Options for Travel:

  • Fruits and Vegetables: Portable fruits such as apples, pears, bananas, and cuties are ideal for travel because they do not require refrigeration. Similarly, hydrating vegetables like bell peppers, celery, and baby carrots are easy to pack and nutrient-rich, making them excellent travel companions.
  • Nuts, Seeds, and Edamame:  Nuts, seeds, and dry-roasted edamame are excellent sources of protein and healthy fats, providing sustained energy and helping manage hunger. For convenience and portion control, opt for single-serve packets or buy in bulk and portion into snack-sized bags.  Look for these in the snack aisle of most grocery stores or online at nuts.com.

Prepare Ahead Snacks:

Preparing your own travel snacks can save money and give you more control, so you aren’t reliant on costly and less healthy options. Here are some ideas for easy prep-ahead snacks:

  • Energy Bites: Combine 1 ½ cups of honey-roasted peanuts with 1 ½ cups of pitted Medjool dates in a food processor until a dough forms. Roll this mixture into 1-inch balls and refrigerate for up to a week or freeze for extended storage.
  • Roasted Chickpeas: Toss a can of chickpeas (rinsed and drained) with 1-2 Tbsp olive oil and your favorite spices, then bake at 400°F for 30-40 minutes until crispy. Store in an airtight container for several days.
  • Trail Mix: Create a personalized mix using two parts dried fruit and one-part nuts and seeds. Add popcorn or whole-grain cereal for additional fiber.

Smart Snacking Choices When Buying:

There may be times when prepping ahead isn’t possible. When you find yourself needing to purchase snacks on the go, look for these healthy, pre-packaged options:

  • Protein-Rich Snacks: Look for boiled eggs, string cheese, and single-serve hummus or guacamole cups with veggies. These snacks are not only satisfying but also packed with nutrients.
  • Nutritious Bars and Trail Mix: When selecting pre-packaged options like bars and trail mixes, choose products with whole food ingredients, such as nuts, seeds, and dried fruit. Opt for those containing at least 5-10 grams of protein and no more than 5 grams of added sugar per serving to help maintain energy levels and keep hunger at bay.

Hydration and Packing Tips:

  • Staying Hydrated: It’s essential, particularly when flying, as the cabin air can dehydrate you. Bring a refillable water bottle, fill it up after the security check, and aim to drink water regularly throughout your journey.
  • Packing Snacks: To save space and keep snacks fresh, utilize reusable containers or bento boxes. These prevent snacks from being crushed and organize different types of snacks, ensuring they are easily accessible during your travels. Consider packing a small, lightweight, insulated bag with a cold pack for perishable items like yogurt or cheese sticks. This strategy is particularly helpful for longer trips with limited access to fresh food.

Traveling doesn’t have to mean abandoning your healthy eating habits. With some forethought and preparation, you can enjoy nutritious snacks that help you feel your best throughout your travels. Safe travels, and happy snacking!

Ready to take your nutrition to the next level?

Consider our one-on-one nutrition workshops for hands-on advice on incorporating nutritious foods into your daily routine.

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

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! 

Have a question? Drop Sara a line at [email protected].



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