Updated: Aug 18, 2019
More than 53% of Americans are expected to hit the road for their vacations this year
Being equipped with healthy snacks is not only handy in traffic and for “hangry” passengers, but will save you time, money, and counteract some of the inactivity and indulgences along the way.
The key is to remember to always balance your carbohydrates with protein and a little fat.
Here are some snack ideas from each of the macronutrient groups. Some require a cooler but others need no refrigeration. The best part is that if you have to restock and there’s no grocery store in sight, you can find many of these items in convenience stores. This list will help you know which foods to choose.
Greek Yogurt: Look for the Greek yogurt tubes which eliminate the need for a spoon and are great way to avoid messes if you’re traveling with young kids. Freeze the sticks ahead of time to help with keeping things cool.
Jerky: Great protein option when you don’t have refrigeration that you can take on the go. Jerky has come a long way and you can find varieties with simple ingredients that are grass-fed, no nitrites, hormones, sugar, and low in sodium. Do try and drink water when eating them since they are a higher sodium food.
Hard-boiled egg whites: Assuming your passengers don’t mind the smell of eggs, egg whites are packed with protein and low in calories. Before you go, remove the yolk and then fill with hummus.
Tuna: No need for a can opener here. This comes in portable pouches for a convenient source of protein that doesn’t require refrigeration.
Cheese Sticks: Both kid and adult friendly these are perfectly portioned and when coupled with lower sugar fruits (think berries, apples, pears) they make the perfect snack.
Deli meats: Roll-up a bunch of slices of lean deli meats for an easy and convenient protein choice on the go.
Edamame: For those looking for a plant-based source of protein, edamame is high in protein, high in fiber and supplies a bunch of vitamins and minerals too.
Veggie Sticks (Carrots, Cucumbers, Peppers, Celery, Snap Peas): Chopping vegetables may not fit in your to-do list before leaving, so go the prepared route and grab them in the refrigerated case at the store to save yourself some time.
Fruit: Although berries are one of our favorite fruits, apples, oranges, clementines, and pears are probably the easiest fruits to bring since they don’t require refrigeration.
Pouches: Fruit and vegetables squeezers are not only are great for kids but are an easy and portable way to sneak in some fruits and veggies in a no-mess way for adults too. They don’t require refrigeration, but do check the labels to ensure they don’t contain any added sugar.
Wasa Crackers: Although I recommend keeping grains and crackers to condiment sized portions, if you are looking for some crunchy carbs, Wasa crackers are good in a pinch.
Bread Alternatives: If you want a sandwich but are trying to avoid the bread, consider using the smaller versions of low-carb wraps or corn tortillas. Roll-up and cut into 1” pieces to make mini roll-ups you can share or swap the wrap for romaine lettuce for an added crunch.
Hummus: Great for dipping veggies and available in the individual containers so you can avoid the waste.
Guacamole: You can find mini versions of these in the store which supply about 100 calories and 3 grams of fat.
Nuts/Nut Butters: Nuts and nut butters make for a great snack choice, just be careful with your portions as they add up quick. You can find many brands selling single serve packages of nuts, but just be careful to read labels as what might appear as a single serving to you could easily add up to almost 3. Now you can find nuts in all kinds of flavors like wasabi or blueberry, but try and keep it plain as the flavored varieties generally have ingredients you should keep to a minimum, like sugar and corn syrup. Look for one or two ingredients in the Nutrition Facts max.
Don’t forget to stay hydrated along the way and try to keep soda, coffee and caffeine to a minimum.
Water: This is one of the best ways to stay hydrated. With so many reusable bottles that keep beverages cold for hours its easy to have a refreshing beverage and fill up again along the way. Add some lime, lemon, or orange slices for flavor. If using bottled water consider this tip: "I freeze bottles of water and use those instead of ice packs in a small cooler. This way you can drink the nice cold water as it melts, or refreeze them at your destination. The best part is you don’t have to cart around the ice packs once you are through.
Soda water: A great way to get the carbonation of soda without the calories and additives.
All-in-One Meal/Snack Ideas I love Bringing protein shakes with me and focus having one a day. They are easy and delicious. The protein shake that I use Is Zurvita- love both flavors chocolate and vanilla. I put a product called zeal a superfood inside the vanilla for a great combo. Superfoods for great nutrition and getting 25 grams of protein.
Hope this helped you get ready for a great healthy road trip.
Live well with Lindsay