Eating Healthy While Traveling
Tis the traveling season! We have a few trips planned this summer, one via plane and others by car. I don’t know about you, but my family always seems to have munchies en route to our destination and an appetite that grows while on vacation. Does this happen to you? Not sure what that is about…maybe it helps pass time or it is the anticipation of being in a new place, or the hot sun that makes everyone hungrier.
I will say though packing some healthy snacks that are fairly mess-free and easy to bring has become part of what we do. It keeps us from grabbing excessive amounts or being tempted by overly processed foods (aka cookies, chips, or soda) when flying or on the road. Plus, it saves us money when we do stop for lunch on the road since we aren’t ravenous when we arrive, especially since majority of the time food choices are limited and may not be the healthiest. Lastly, healthy snacks/foods prevent everyone from feeling sluggish and grumpy and no one wants that on vacation!
This doesn’t mean “fun” foods (e.g. chips, ice-cream, adult beverage) are forbidden on our vacation, but bringing healthy foods definitely helps from overindulging on foods that tend to be higher in calories, fat, sodium, and sugar.
So, if your family has some fun trips coming up this summer– whether by car, by plane, or other mode of transportation – below you will find some healthy snacks that I think are great for travel and easy to take along. Oh just a little tip, I like to think about the Harvard Plate method when packing “travel” foods. This way I have all my bases covered when creating a healthy snack. And yes, you can take your own food through airport security, provided you follow TSA guidelines for anything considered a liquid.*
When traveling by plane:
Energy bars (we like Larabars, goMacro, or Thunderbird)
Nuts/seeds (portioned out in snack bags - ¼ cup is 1 serving size)
Dried/fresh fruit (e.g. apple chips, raisins, grapes, blueberries – stored in a little container to prevent getting squashed and making a mess)
Fresh veggies (e.g. cherry tomatoes, sliced or baby carrots, sliced cucumbers, sliced peppers, frozen peas or edamame stored in little containers)
Nut butter and/or hummus* (In a little packet or container that follows TSA guidelines)
Olives (either packed in a small container or Gaea has small packets available)
Popcorn, whole grain crackers (a snack size bag)
Water bottle* (We fill up with water once we get past security)
Chocolate (I enjoy a sweet treat, so a few small squares of dark chocolate or mini morsels)
These foods don’t have strong odors that will offend any passengers sitting next to you and again don’t create a huge clean up. I pack at least 1 – 2 fruits and 2 – 3 veggies, a lean protein, healthy fat, a whole grain, and a sweet treat of some sort (my guilty pleasure). I will also add it is best to choose water, coffee, low-fat milk, or unsweetened tea for inflight drinks. You will stay more hydrated and refreshed with the above listed beverages compared to ones that are overly caffeinated, alcoholic, or loaded with added sugars. Oh and I do pack in my suitcase a few energy bars, nuts, and dried fruit for the return home.
Depending on where the destination is, I stop by a grocery store or farmers market and grab some local fresh fruit and veggies to have for on the way home. I find that visiting a farmers market is a great way to capture a sense of the local community.
When taking a road trip:
In addition to the items listed above under “traveling by plane”, I now bring a cooler to fill it with more healthy items:
Fruits (Ones that may require a little more work to get to the fruit or may have a stronger odor – i.e. banana, oranges, avocado)
Veggies (Ones that still easy to just pop in your mouth and other veggies too – i.e. Kale chips, salsa)
Sandwiches (Bringing foods that may need to stay cooler longer – i.e. PBJ, or turkey wraps)
Protein powder mix (I either buy a small packet or put some in a small container).
Dairy (can easily be kept in a cooler to stay fresh – e.g. frozen yogurt sticks, cut up cheese cubes)
Whole Grains (i.e. packet of plain oatmeal – The GFB is perfect for travel, tortilla chips
Water bottle (refill at rest stops)
Do I bring my entire kitchen on a road trip? Not exactly, but I do bring my small blender (e.g. Nutri Bullet). That is because I love smoothies and if I am driving somewhere, why not take it along. Plus, I do like to have some food available when we arrive at our destination and to have throughout our stay. It just makes for some quick and easy healthy meals.
I am curious what food items you have brought on a vacation? Did you find when you bring along some nutrient dense snacks (e.g. blueberries), you eat less of the caloric dense (e.g. blueberry pop tart) foods?
Challenge yourself to bring a couple fresh foods that are not processed on your trip!
Enjoy!
* You can take solid foods through security, but according to the TSA website, any creamy dips, spreads, or other liquids must be placed in containers 3.4 oz or smaller and placed in a quart clear sized plastic bag. This includes foods such as jelly, peanut butter, spreadable cheeses, sauces, salad dressing, etc.
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