Between delayed flights and long car rides, traveling can be stressful in a number of ways. Add to that the desire to eat healthfully while on the road, and you’ve got a classic woman-on-the-go conundrum. Whether you are a professional woman, stay home mom, or avid athlete, you shouldn’t have to sacrifice healthy nutrition while you’re on the go. In fact, there are many healthy snack options that you can grab before a long flight, or pack for a long car ride.
A great rule of thumb when it comes to packing snacks for on the go is to follow the 3-2-1 rule: three small snacks that don’t perish easily (ex: nuts, dried fruit, and a protein bar), two drinks (ex: water and tea), and one piece of produce. This will ensure that you have enough food for a long journey ahead without having to turn to fast food or bagged chips.
To stay in tip-top shape while you’re on vacation, a business trip, or even a last-minute getaway, we’ve put together five delicious snack ideas that you can keep with you no matter where you’re headed.
Single-Serve Nut Packs
Nuts are an excellent, non-perishable snack option that you can take with you anywhere you go. Rich in nutrients and protein, nuts are a staple that can be packed ahead of time or even purchased at any gas station or airport.
Of course, we have our favs, depending on our current health and fitness status at any given time. For example, if you are lacking calcium in your health regimen, raw unsalted almonds are a ‘go-to’ because they are highest in calcium and contain many other vitamins and minerals. Whereas, walnuts contain the most antioxidants and offer the most healthy kind of fat, omega3 fatty acids (which prevent heart disease). On the contrary, macadamia nuts are the most caloric of all the nuts, have the lowest protein density, and have the highest amount of fat. This should come as a no surprise since they are among the most decadent and sweetest nuts on the planet!
You can’t go wrong with this line-up. Choose unsalted or roasted nuts, like pistachios, walnuts, or almonds, for a pick-me-up of fiber, protein, and healthy fats.
There are a ton of energy bar options out there. Make sure to pick one that is low sugar, high nutrient, and fits your dietary needs.
When it comes to energy bars, this section in the grocery store can make your head spin with overwhelming options. Whether you’re vegan, keto, or trying to cut down on sugar, there are energy bars to fit everyone’s dietary needs. The trick with energy bars is that you want to choose one that is low in sketchy ingredients or sugar and is high in protein and nutrients. We’re big fans of RXBar, LaraBar, and EPIC Bar for low-ingredient, high-protein snacks.
A little meal prep goes a long way when it comes to roasted chickpeas. Chickpeas are a powerhouse of nutritional goodness. They are full of fiber and protein, which aid in satiety and weight loss, and they are also loaded with vitamins, such as magnesium and potassium. These nutrients are known for aiding in muscle function, controlling blood pressure, and regulating blood sugar. Are you sold? Try an at-home recipe or purchase some roasted chickpeas snack packets if you’re short on time.
Veggies and Hummus
No matter how many healthy snacks we try, we always come back to the classics. Veggies and hummus are the one-two punch of the healthy snack world; the fiber from the veggies fills you up, and the protein from the hummus keeps you satiated for hours. Luckily, there are options that don’t involve food prep to keep veggies and hummus on you. Companies like Sabra offer portable to-go packs that make it easy to grab a hummus for the road. You can also make your own if you’re feeling inspired.
Dairy has gotten a bad rap over the past several years, but not all dairy is created equal. Greek yogurt goes through a unique straining process that removes whey, a major source of lactose and stomach discomfort. This also lowers its over sugar content, which gives it a creamier and more tart taste. Greek yogurt cups, like Chobani or Fage, are a wonderful way to get protein on the go. It will provide a boost of potassium, zinc, vitamins B6 and B12, which are known to make your hair and nails stronger. Stick with unsweetened options and eat with fruit or nuts to maximize the health benefits without the added sugar. Whenever possible, try adding Greek yogurt to smoothies and protein shakes, before or after any fitness workout.