The out-of-office email message is on, and vacation mode has begun. Unfortunately, that can also mean your healthy habits have taken a back seat. When on holiday, we often give less thought to what ends up on our plate or in a carry-on. Chips, candy and other processed foods are easy to grab at the airport or rest stop. These treats are portable and inexpensive, but they won’t keep your energy levels up or hunger in check — and they certainly aren’t healthy.
With some planning, it’s possible to choose snacks that are nourishing and nutritious. “Just like you make a packing list for a trip, create one for foods,” says Rebecca Kastin, a national board certified health and wellness coach and mind-body eating coach who practices in Boca Raton. Thinking ahead helps prevent grabbing whatever is closest. “Decide how you want to feel when you get to your destination,” she says. “You don’t want that heavy, bloated feeling.”
Stay healthy and satisfied during your travels with these on-the-go snacks.
PROTEIN BARS
Protein bars don’t need refrigeration and are easy to pack. Since they take a while to digest, you’ll feel full for longer. Choose options without soy protein isolate or other highly processed protein additives, artificial sweeteners, gums or fillers.
MIXED NUTS
Since they don’t require refrigeration, nuts can withstand being stored in a hot car or stashed in a carry-on. They provide healthy fats, protein and fiber and release energy slowly, helping bridge gaps when meals are off schedule. Put a homemade mix in a plastic bag or opt for single-serving snack packs, and choose unsalted, raw varieties.
CRACKERS WITH NUT BUTTER
Get healthy fats and fiber by spreading nut butter on whole-grain crackers. The combination helps stabilize energy and blood sugar levels.
CHEESE AND FRUIT
Think of this pairing as a portable appetizer board. Nutritious and hydrating apples, blueberries and oranges all work well here. Add a cheese stick for protein. The fiber from the fruit and the protein from the cheese help prevent hunger pangs.
HARD-BOILED EGGS
Hard-boiled eggs contain healthy fats and protein, which help keep you full while you’re on the road. They’re also a good source of choline, which supports heart health and nervous system function. Store eggs in a cooler or with an ice pack if they won’t be eaten within an hour or two.
GREEK YOGURT
The purer, the better, Kastin says, so go for plain, unsweetened Greek yogurt. Add nuts, berries, honey or granola for vitamins, fiber, minerals and flavor. Pack the tangy treat in a cooler or with an ice pack if it won’t be eaten right away.