See healthy snacks for plane, train and car travel – 01/27/2024 – Equilíbrio

For most people, traveling involves tedious waits at airports and train stations, or hours of driving. At some point, you’ll want a snack.

But eating healthy while traveling can be tricky. Quick options “are likely to be processed or ultra-processed foods that are high in fat, high in sodium, and low in fiber,” says Kayli Anderson, a registered dietitian and faculty member at the American College of Lifestyle Medicine.

Breaking out of your routine while traveling, she adds, can lead to unpredictable hunger spikes. And time pressures — rushing to catch a flight or train, for example — make it difficult to sit down for a meal.

“Eating out of boredom” is also common during long trips, says Shona Halson, a professor and researcher in behavioral sciences at Australian Catholic University. Research shows that boredom can increase the desire to snack, as well as the desire to consume unhealthy foods.

An occasional day of suboptimal snacking isn’t a big problem, says Anderson: “even a whole meal trip won’t make or break your health.” But if eating well on the road is a priority, here are some strategies and suggestions from experts.

If you can, bring snacks to eat during the trip.

“The key to snacking while traveling is to plan ahead,” says Christopher Taylor, professor of medical dietetics and family medicine at Ohio State University. “If you can be less reactive, that gives you a big advantage.”

“You take your toothbrush. Take your snacks,” says Joan Salge Blake, clinical professor of nutrition at Boston University.

Chestnuts are Salge Blake’s choice. “They are heart-healthy and a source of fiber, which is lacking in most Americans’ diets,” she says. Pistachios are her favorite because, unlike many other nuts, they are a complete source of protein — meaning they contain all nine essential amino acids. “But all nuts contain protein, which helps fill you up,” she adds.

She also recommended taking dried fruits — apricots and raisins, for example — because they are a source of potassium and fiber. Eat the fruits and nuts together “and you’ll have a great sweet and savory snack,” she says.

Lisa Young, a registered dietitian in New York, says that “hummus with vegetable sticks — carrots, red peppers, jicama, celery” are at the top of her list. The chickpeas in hummus are another complete source of protein.

“If you’re traveling by car, the ability to bring your own cooler is a plus,” says Taylor. He suggests having protein-rich foods like cold chicken or hard-boiled eggs. Peanut butter sandwiches made with whole grain bread are also a healthy choice, he says.

If it’s not realistic to pack snacks in advance, many airports and train stations now have market-like food stores selling fresh produce and salads, and supermarkets are an easy alternative to gas stations when you’re driving somewhere. “Many places have healthier prepared foods, like bento boxes with vegetables and hummus,” says Anderson.

What if I just want a store-bought sweet or savory snack?

Taylor recommends mixed nuts as a relatively healthy, satisfying, and convenient option — one you can find almost everywhere.

Salge Blake votes for seeds, especially pumpkin and sunflower. “Like chestnuts, they are a good source of fiber, protein and potassium,” she says. She suggests adding seeds or mixed nuts to store-bought yogurt — high-protein Greek yogurt, if you can find it — to make a parfait.

When it comes to energy or protein bars, choose ones that have nuts, seeds, or fruit at the top of the ingredient list, says Salge Blake. “I love the ‘Kind’ bars,” she says. “But any bar that has a lot of nuts will have some protein and fiber.”

If you want a healthier alternative to chips, Anderson says look for dried bean snacks like chickpeas or edamame.

Young likes popcorn, which is a whole grain and contains fiber. She suggests making her own at home with an air popcorn machine, but said she also likes the “Skinny Pop” brand.

And if you’re wondering what to drink, all the experts recommended plain water (no surprise). “My other favorite drinks are unsweetened iced tea or flavored sparkling water,” says Lona Sandon, associate professor of clinical nutrition at the University of Texas Southwestern Medical Center. “It helps keep you hydrated and has no added calories from sugar.”

Above all, when you’re snacking on the go, “don’t let perfect be the enemy of good,” says Anderson.

“Eating different foods can be a fun and enjoyable part of traveling,” he adds. “You don’t want to waste that by worrying too much.”