Portneuf Health Partners

April 20th, 2018


Whether we are traveling by air or road there are often many opportunities to get those, not-so-healthy snacks. While these options can be quick and delicious, most of the foods purchased at airports or gas stations are low in healthy nutrients and high in sugar and fat. However, we can avoid these options by planning and packing healthy snacks in your carry-on bag or in the car! Listed below are some simple and healthy snacks to bring with you:

  • Trail mix
  • Whole or dried fruit
  • Popcorn (use seasonings with garlic and chili powder)
  • Freeze dried vegetables
  • Nuts (pre-portioned into snack-size bags)
  • Nut butters (travel packs are great for planes)
  • Whole-grain pretzels or crackers
  • Instant oatmeal
  • Snack bars (choose snack bars with dried fruit, whole grains, and nuts
  • Mozzarella cheese sticks

Although some stops on a road trip are unavoidable, you can always make mindful choices with whatever food options you have available. Follow these tips to ensure that you stay healthy even on the road:

  • Markets. Pick up pre-washed/pre-cut vegetables, hummus, yogurt, sandwiches, salads and fruit with peels including oranges and bananas.
  • Sandwich shops. Choose whole-grain bread, extra vegetables and mustard instead of oil or mayo.
  • Drive-thru and casual restaurants. Focus on items that are grilled, steamed, broiled or baked instead of fried or sautéed. Consider salads with lean protein and a vinaigrette-based dressing, broth-based soups, oatmeal and eggs with whole-grain bread. If you’re craving comfort food, just watch your portions — stick to the basics such as a single burger patty without special sauces, kid-size sides and water instead of soda.
  • All-you-can-eat buffets. Before you grab a plate, walk around the buffet and decide which foods you’ll choose; then, stick to your plan. Aim to make half your plate fruits and vegetables, one-quarter lean protein and one-quarter whole grains

Just because we are away from home does not mean that we must choose those unhealthy snack foods. We can be mindful and make those healthy choices no matter where we are.

Information pulled from Eat Right from the Academy of Nutrition and Dietetics: https://www.eatright.org/health/lifestyle/travel/eat-right-traveling-home-and-abroad