In the article “Healthy Travel Snacks: Planes, Trains, and Automobiles,” Markham Heid discusses the challenges of snacking healthfully while on the go. Whether it’s waiting at an airport, sitting on a train, or driving long hours, travelers often find themselves reaching for processed, unhealthy snacks. Deviating from usual routines and experiencing boredom can lead to poor snack choices.
However, experts provide strategies and suggestions for packing nutritious snacks, including nuts and dried fruit, as well as finding healthier options at markets and grocery stores. In addition, trail mix, seeds, and bean snacks offer satisfying alternatives to typical store-bought options. Hydration is also emphasized, with plain water and unsweetened drinks recommended. While snacking can be a fun and enjoyable part of traveling, the key is finding a balance and not letting perfectionism hinder the overall experience.
Table of Contents
Introduction: Importance of Healthy Travel Snacks
Snacking healthfully while traveling can be a challenge, especially when faced with limited options at airports, train stations, or during long car rides. The convenience of grab-and-go snacks often leaves travelers with processed or ultra-processed foods that are high in fat, sodium, and low in fiber. In addition, traveling can disrupt one’s eating routines, leading to unpredictable hunger spikes. Boredom during long trips can also drive individuals to mindlessly snack on unhealthy foods. However, with proper planning and strategic choices, it is possible to maintain a healthy snacking routine while on the road.
The Challenge of Healthy Snacking During Travel
Processed Options
When traveling, it is common to rely on pre-packaged snacks that are readily available at airports, train stations, or gas stations. Unfortunately, most of these options are processed or ultra-processed foods that lack nutritional value and are high in unhealthy fats, sodium, and low in fiber. These types of snacks may not sustain energy levels, leading to frequent snacking and potential overconsumption of calories.
Unpredictable Hunger Spikes
Traveling disrupts one’s usual routines, including meal times. Changes in schedule, prolonged travel time, and the inability to sit down for a proper meal may lead to unpredictable hunger spikes. This can result in impulsive snacking on unhealthy options, which can negatively impact overall health and well-being.
Boredom Eating
Long trips often leave individuals feeling bored or restless, which can increase the desire to snack and consume unhealthy foods. Research suggests that boredom eating is a common phenomenon during travel. It is essential to find ways to manage boredom and engage in mindful snacking to avoid unnecessary calorie intake.
Packing Snacks Ahead of Time: Plan Ahead
When it comes to snacking while traveling, planning ahead is the key to success. By packing snacks in advance, travelers can avoid the temptation of unhealthy options and ensure they have nutritious alternatives readily available. Just as one packs essentials like toothbrushes, snacks should also be included in the travel preparations. This proactive approach allows for better control over caloric intake and ensures access to healthier options.
Packing Snacks Ahead of Time: Nuts
Nuts are an excellent choice for travel snacks due to their nutritional profile. They provide heart-healthy fats and are a good source of fiber, which is often lacking in the average American diet. Pistachios, in particular, are a favorite choice as they contain all nine essential amino acids, making them a complete protein source. Nuts help promote a feeling of fullness, making them a satisfying and nourishing option for on-the-go snacking.
Packing Snacks Ahead of Time: Dried Fruit
Dried fruit is another convenient and healthy snack option to pack ahead of time. It provides a good source of potassium and fiber, making it beneficial for digestion and maintaining proper electrolyte balance. Combining dried fruit with nuts creates a satisfying sweet and savory snack that offers a good mix of essential nutrients.
Packing Snacks Ahead of Time: Hummus with Veggie Sticks
For individuals who prefer a plant-based option, hummus with veggie sticks is an excellent choice. Hummus, made from chickpeas, offers a complete protein source and serves as a healthy dip for various vegetable options like carrots, red pepper, jicama, and celery. This combination provides a well-rounded snack that is both nutritious and delicious.
Packing Snacks Ahead of Time: Protein-Rich Foods
When traveling by car, the advantage of packing a cooler allows for even more options. Packing protein-rich foods like cold chicken or hard-boiled eggs ensures a steady supply of essential nutrients while on the road. Nut-butter sandwiches made with whole-grain bread are another healthy choice that offers a balance of protein, fiber, and carbohydrates.
Healthy Store-Bought Options: Trail Mix
If packing snacks ahead of time is not feasible, there are still healthier options available at airports, train terminals, and grocery stores. Trail mix, in particular, is a relatively healthy, satisfying, and convenient choice that can be found almost everywhere. Look for options with a variety of nuts, seeds, and dried fruit, while avoiding mixes with added sugars or unhealthy additives.
Healthy Store-Bought Options: Seeds
Seeds, such as pumpkin and sunflower seeds, are another nutritious option for on-the-go snacking. They provide a good source of fiber, protein, and potassium, offering a well-rounded snack that promotes satiety. Adding seeds or trail mix to store-bought yogurt, preferably protein-rich Greek yogurt, can create a delicious and nutritious parfait.
Healthy Store-Bought Options: Energy or Protein Bars
Energy or protein bars are a convenient choice for quick snacking during travel. To ensure a healthier option, choose bars that have nuts, seeds, or fruits listed towards the top of their ingredients list. KIND bars are recommended due to their high nut content, providing a good amount of protein and fiber.
Healthy Store-Bought Options: Dried Bean Snacks
For those seeking alternatives to traditional potato chips, dried bean snacks are worth considering. Options like dried chickpeas or edamame provide a crunchy texture and are a good source of plant-based protein and fiber. These snacks offer a healthier alternative to satisfy cravings for a salty treat.
Healthy Store-Bought Options: Popcorn
Popcorn is a whole grain snack that is low in calories and high in fiber. Making homemade popcorn with an air popper is the best choice, as it avoids added oils or unhealthy seasonings. However, if convenience is necessary, brands like Skinny Pop offer pre-packaged options that are a healthier alternative to traditional buttered popcorn.
Drink Options: Plain Water
When it comes to staying hydrated while snacking on the go, plain water is the best option. Water keeps the body hydrated without adding unnecessary calories or sugar. It is essential to drink an adequate amount of water throughout the day to maintain proper bodily functions.
Drink Options: Unsweetened Iced Tea
For those who prefer a beverage with flavor, unsweetened iced tea is a great choice. It provides a refreshing taste without the added sugar or calories found in sweetened beverages. Iced tea can be a healthier substitute for sodas or other sugary drinks commonly found during travel.
Drink Options: Flavored Sparkling Water
Flavored sparkling water is another excellent choice for those craving a carbonated drink without the added sugars or calories. Many brands offer a variety of flavors, providing options for individuals with different taste preferences. It is important to choose options with no added sugars or artificial sweeteners to maintain a healthy snacking routine.
Tips and Strategies: Don’t Micromanage Too Much
While it is important to make mindful and healthy snacking choices during travel, it is equally essential not to micromanage one’s food choices. Traveling should be an enjoyable experience, and trying different foods can be part of the adventure. Allowing indulgence or occasional deviation from the usual routine is normal and should not cause undue stress. Strive for balance and moderation while embracing the opportunity to try new foods and flavors.
Tips and Strategies: Embrace Trying Different Foods
Traveling provides an excellent opportunity to explore different cuisines and try new foods. Embrace the experience and be open to trying local snacks and delicacies. Sampling diverse foods can enhance the overall travel experience and create memorable moments. However, it is still crucial to maintain a balance and make mindful choices to ensure overall health and well-being.
In conclusion, snacking healthfully during travel requires planning ahead and making strategic choices. Packing snacks ahead of time allows individuals to have control over their options while avoiding the temptations of unhealthy foods. Nuts, dried fruit, and hummus with veggie sticks offer nutritious alternatives when prepared in advance. If relying on store-bought options, trail mix, seeds, energy or protein bars, dried bean snacks, and popcorn can be healthier choices when selected carefully.
Drink options like plain water, unsweetened iced tea, and flavored sparkling water help to stay hydrated without adding unnecessary calories. Finally, it’s important to remember not to micromanage food choices too much and embrace the opportunity to try different foods while maintaining a balanced and mindful approach. By following these tips and strategies, travelers can enjoy their journey while prioritizing their health and well-being.
Related site – Planes, Trains, and Automobiles: Healthy Travel Food (WebMD)
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