Whether you’re traveling for fun, work, or both, you’re going to want try new foods and partake in the local culture wherever you go. That said, bringing healthy, filling snacks for the journey will help you make nutritious choices when you’re in a pinch.
Aim for a minimum of 4 grams each of protein and fiber per snack (as in one apple and a small piece of cheese), and bring options so you’ll never go longer than four hours without a bite. Keep added sugar to a minimum (under 6 grams). That way, you can enjoy real dessert once you arrive. Munch on anything that needs refrigeration within four hours of heading to the airport, on a road trip, or out to sea. Don’t forget to plan for unexpected delays, too.
Take things that work as a light bite on their own or in a combo for a heartier snack. The best way to do this is by following the 3-2-1 rule: Pack three small snack items you know you always like eat (yogurt, cheese sticks, nut-based bars, etc.), two drinks, and at least one piece of fresh produce.
Here’s how you can meet your quota:
1
Dried Fruit (4 Count)
Peeled Snacks
amazon.com
$18.39
Go for unsweetened versions like this variety pack from Peeled Snacks. Dried mango, pineapple, apples, or other options like pears and cherries will fill you up with fiber whether you eat them solo or as part of a trail mix.
2
Pressed by KIND Fruit Bars, Strawberry Apple Chia (12 Count)
3
Classic Peanut Butter Squeeze Packs
Justin’s
amazon.com
$7.20
Nut or seed butter packs provide stick-to-your-ribs healthy fats and you can add them to crackers, cereal, oatmeal, fruit, or other snacks you’ve packed. Bonus: Packs smaller than 3 ounces, like these ones, get the thumbs-up from TSA.
4
Protein Chewy Granola Bars, Peanut Butter Dark Chocolate (20 Count)
Nature Valley
amazon.com
$18.99
5
Real Food Protein Bar, Peanut Butter & Berries (12 Count)
Another filling choice, RXBARs pack in 12 grams of protein with ingredients like egg whites, dates, and nuts.
6
Fruit & Nut Bar, Cherry Pie (16 Count)
Lärabars also get the thumbs-up because they’re fruit- and nut-based. Plus, they’re easy to find in most gas stations, convenience stores, or wherever you’re loading up on snacks.
7
Plant-Based Deep Chocolate Brownie (4 Count)
Rule Breaker
amazon.com
$14.99
These brownies are actually made from black bean flour, so they’re a better option than what you’ll find at the airport coffee shop.
8
Roasted Chickpea Snacks, Sea Salt (10 Count)
Reach for these 1.5-ounce snack packs for plant-based protein and fiber.
9
Classic Oatmeal Cups (12 Count)
Bob’s Red Mill
amazon.com
$29.99
Oats are an easy base for when you’re at a hotel or during any travel experience. When you’re making breakfast on the go, aim for about 300 calories, 6+ grams of protein and fiber, and around 8 grams or less of added sugar.
10
Oats and Nut Butter Cups, Almond Cashew (6 Count)
Wild Friends
amazon.com
$17.94
11
Cruncha ma-me Edamame Veggie Snack (8 Count)
Eda-Zen
amazon.com
$12.29
One snack-sized bag of these freeze-dried edamame contains 90 calories but 8 grams of fiber, plus 10% of your daily value for iron.
12
0% Plain Greek Yogurt
Fage
amazon.com
Unsweetened Greek yogurt is a great way to get portable protein. Stick to the plain versions and choose in your own add-in, like unsweetened dried fruit or nut butter, to avoid the added sugar found in many flavored varieties. (FYI: You can’t bring cups bigger than 3 ounces through security, so plan on buying it once you get to the gate.)
RELATED: A Definitive Ranking of the Best Greek Yogurts
13
Skyr Icelandic Style Yogurt
Siggi’s
amazon.com
Skyr is another great way to go. Pick low-fat or non-fat versions for light snacks; full-fat is fine if you’re looking for something to hold you over for longer.
14
Cheese Sticks
Single-serving packs of refrigerated cheese, like Arla, Babybel, BelGioioso, or Polly-O can also help you get protein on-the-go.
15
Whisps Cheese Crisps (12 Count)
16
Coconut Cashew Grain-Free Granola
purely elizabeth
amazon.com
$5.99
With sunflower seeds, cashews, coconut flakes, and pumpkin seeds, this hearty granola can get stirred into milk or yogurt, or just eat a scoop on its own.
17
7 Grain Sea Salt Pita Crisps (12 Count)
A handful of whole-grain crackers like these can pair with cheese sticks, fruit, or nut butter.
18
Water
Staying hydrated is the key to savvy travel — especially for long plane rides. (You can thank me when you’re sitting on the tarmac waiting for takeoff … and your plane is #52 in a line.) Plan to bring at least one 16-ounce bottle of plain or sparkling water and one bottle (or cup) of something else unsweetened with you on the plane. Save some bucks by bringing an empty refillable water bottle with you and filling it up at a water fountain once you get through security.
19
Unsweetened Drinks
Since the altitude is dehydrating, and turbulence/delays can make beverage service unpredictable, it’s worth the investment to buy a second, unsweetened drink at the airport. Choose coffee, iced tea, lemonade, Bai, LaCroix, Spindrift, or another favorite.
20
Produce
As the final part of the 3-2-1 rule, always bring at least one piece or one prepackaged snack bag of produce with you. Whether you go for a banana or carrot sticks, a fresh fruit or veggie will help keep you hydrated and full.
Source : Goodhousekeeping
