Are we there yet? Spring break season is here and whether you are traveling by plane, train or automobile, you will want something good to eat.
Bringing healthy snacks along for the ride will not only keep you energized, but will save you time and money. Plan ahead by packing the ultimate travel snack pack or cooler to enjoy with your fellow spring breakers.
Preparing food for the road will help you steer clear of airport food stands and fast-food restaurants, minimizing the chances of reaching for highly processed foods that are high in calories and unsatisfying. Plus, you won’t have to succumb to wasting time in long lines.
So as you plan your vacation itinerary and fill the tank with gas, plan out snacks and mini meals to have on hand to fuel your body right.
Foods and drinks that are high in sugar and unhealthy fats can cause sluggishness. To keep your energy level stable and your mood upbeat, opt for snacks that contain protein and fiber as well as vitamins and minerals.
It’s not always easy to pass up the more traditional snack foods like chips or sweets and choose healthier foods instead, especially on vacation.
Here are some balanced choices that are easy to pack, nutritious and taste great:
* In-shell pistachios. Pistachios may help you “fool yourself full” because the leftover shells provide a visual cue for portions, potentially helping to curb intake. Choose fun flavors like wonderful salt and pepper and sweet chili pistachios as a better alternative to greasy potato chips.
* Whole grain mini muffins. Homemade or store-bought muffins made with whole grain flour and other good ingredients like seeds and fruit are a fiber-rich and filling alternative to cookies.
* Popcorn. Popcorn is a whole grain, but too often it is doused in butter and salt. Pop your own and flavor it lightly with seasoning blends like dried herbs, Cajun spices or garlic powder. * Dried fruit. When choosing dried fruit, opt for dried, dehydrated and freeze-dried fruit with no-added-sugar or other additives. Keep in mind that a quarter cup of dried fruit is the equivalent of one fruit serving.
Other options for nutrient-dense travel snacks include dried seaweed, turkey jerky, roasted chickpeas, kale chips, whole pieces of fruit, whole grain dry cereal and sunflower seeds.
If you are able to bring a cooler along for the trip, you are in luck. Having the option to pack cold items like yogurt, hummus, sliced fresh fruit and veggies, sandwiches, hard-boiled eggs and mozzarella string cheese will help expand your snacking and mini meal options.
Instead of wasting space with a bunch of cooler ice packs, simply freeze a few water bottles to be packed with the cold food and can double as an ice pack then a beverage. Just be sure to keep the cooler closed tight as much as possible to prevent the food from spoiling.
Before you head out on spring break, pack your bag or cooler with a variety of healthy snacking options. By keeping yourself fueled with foods that contain fiber and protein and by avoiding fast food and unhealthy road-trip fare, you will stay energized, satisfied and on schedule during long travel days.
LeeAnn Weintraub, MPH, RD is a registered dietitian and food and nutrition writer. She provides nutrition counseling and consulting to individuals, families and organizations including the Wonderful Company.
