Regardless of your travels, bringing healthy snacks is always key to ensure a pleasant journey. Avoid foods with added sugars in favor of whole grain snacks with proteins and fiber.
Popcorn makes for an excellent travel snack that can help curb hunger. Look for microwave popcorn without added chemicals for optimal results.
Nut Butter Bites
These delicious peanut butter bites make the ideal on-the-go breakfast or snack, thanks to a tasty combination of chocolate, oats, dates, flax seed and creamy natural peanut butter in the center. Additionally, their flavorful exterior boasts chewy chocolate layers topped off with chewy oats, dates and flax seed with sea salt as an additional tasty ingredient for extra nutritional benefit.
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These no-bake energy bites are gluten-free, dairy free, and paleo friendly! A delicious protein-packed snack made from chia seeds, flax seeds, almond butter for healthy fats and omega-3s! Perfect for packing into a bag and enjoying anytime of the day.
These vegan nut butter bites make an easy, on-the-go snack option that’s gluten, grain, and dairy free! With no added sugars and made with pantry ingredients for clean eating snacking – perfect for taking along on any adventure! Or enjoy as a morning coffee companion for even better snacking pleasure.
Sunflower Seeds
Sunflower seeds may seem innocuous enough, but their tiny size belies their abundance of nutrition. Packed full of protein, heart-healthy fats and essential micronutrients such as vitamin E, B6 and copper – not to mention being an excellent source of dietary fiber and phytoestrogens which have been shown to protect against prostate cancer, breast cancer, high cholesterol levels and high blood pressure – sunflower seeds offer powerful nutrition at their fingertips!
Sunflower seed benefits include improving skin health, increasing immunity and managing healthy blood sugar levels. You can eat them raw or roasted; sprinkle them on salads, bars or breakfast bowls to add an extra crunch; or make sunflower seed butter as an allergy-friendly alternative to nut butters!
Sunflower seeds make an excellent addition to many food dishes and are packed with essential phytochemicals, such as flavonoids (heliantannone, quercetin, kaempferol and luteolin), alkaloids saponins and phenolic acids such as caffeic acid, chlorogenic acid protocatechuic acid ferulic acid and sinapic acid – to name just some!
Remembering the fact that sunflower seeds contain both calories and fat is key when eating sunflower seeds in moderation, so when including them as part of a larger meal it’s wise to choose unsalted or lightly salted varieties as otherwise you risk overeating too many calories without getting sufficient nutrition from other food items. Furthermore, always consuming whole seeds is recommended for optimal digestion as too much hull or indigestible fiber can cause constipation and irritable bowel syndrome, so drink plenty of water when snacking on seeds!
Saltine Crackers
Saltine crackers are a delicious and convenient snack choice for everyday eating or on-the-go. Not only are they budget-friendly and portable, they’re also an excellent source of calcium and protein. Furthermore, you can use them to spread peanut butter and jelly between slices – a favorite among children; or pair them with soup for an instant meal solution!
Crackers typically come in square forms and feature a mild to neutral flavor profile. They’re often eaten alongside stews, pimento cheese or other soups; or can even be toasted and dunked into butter to create an easy breakfast or lunch option. Crackers are also often used as breading for red meats such as chicken, fish or vegetables in frying or baking processes – sometimes used even to thicken sauces, stews and chilis!
Though many people incorrectly assume that saltines contain dairy, it’s important to realize that most brands of this product are vegan-friendly. Nabisco’s Premium Saltines have been certified vegan by PETA; Unsalted Tops from Christie’s Premium Plus Crackers in Canada is also vegan friendly; Sunshine Krispy saltine crackers don’t list any animal products among their ingredients list either!
Crackers may contain whole grain flour or refined white flour depending on their recipe; if refined flour consumption is of concern to you, search for brands with whole wheat as their first ingredient and no artificial flavors, colors or additives in their products.
Bagels
Bagels often get a bad rap in terms of nutrition, but when included as part of a balanced diet they can fit right in. Just pay attention to portion sizes, choose whole-grain varieties and utilize low-fat toppings.
The bagel originated in eastern Europe and came to America with Jewish immigrants at the turn of the 20th century. Today, it’s an iconic fixture in American restaurants and food stores alike; used as a platform to support other foods such as soup, salad, pizza, lox spreads and other spreads. Innovations include different shapes, sizes, flavors, toppings and stuffings such as the bagelwich (a bagel sandwich), bretzel bagel (bretzel bread with holes inside) or square bagel (square bagel).
Most modern bagels are constructed using refined wheat flour, which has been processed to achieve finer textures and longer shelf lives while at the same time depleting many nutrients, particularly fiber and iron. Some refined bagels may be enriched with added B vitamins or iron supplements after refining; it’s best to look for whole-grain options when shopping for bagels.
Bagels contain a high glycemic index, meaning they digest quickly and can spike your blood sugar quickly, leading to rapid hunger spikes that lead to overeating. You can reduce its effect by selecting lower-calorie toppings like hummus or fruit for your bagel sandwich, such as these options from Hummus Nation!
Bagels boast many advantages over other baked goods, from their crunchy exterior and doughy interior to the long fermentation process that creates its signature taste and distinct crust characteristics. This process creates the perfect balance of structure, chewiness, tenderness and high enough hydration levels that they remain flexible when baked into bags.
Mini Pretzels
Although you might not be able to pack all the foods you’re used to eating from home, plenty of snacks will help you stick with your diet while traveling. For instance, packing an unsalted bag of pretzels will satisfy both sweet and crunchy cravings without going overboard on sodium intake.
Other travel-friendly snacks include fruit, which provides essential Vitamin A, C and folate. Crunchy veggies like carrot sticks or cucumber slices provide satisfying crunch without guilt-inducing nutrients. Since fruits and vegetables don’t require refrigeration to stay fresh for consumption on the road.
Another excellent idea is bringing along a bag of bite-size pretzels. Not only can they be enjoyed on their own, but you can mix them into trail mixes and party mixes for some added crunch, or use crushed pretzels as breadings for meat or toppings on roasted vegetables.
Pretzels are dairy-, gluten- and vegetarian friendly snacks – perfect for anyone with special dietary requirements! Plus they’re packed with fiber which can keep you fuller longer!
If you’re traveling late at night, eat something packed with carbohydrates and proteins to keep you awake on your flight. Avoid sugary treats like mini cereal boxes or toaster pastries which can lead to blood sugar spikes and crashes; instead choose something rich in complex carbs, like turkey or salmon jerky, yogurt covered pretzels or bananas as options that may help. These are also good for keeping hunger at bay during long car rides, plane journeys and other transport.
Another good option is to try roasted nuts, which are high in protein and provide a crunch that goes with many foods. Sunflower seeds are a healthy snack with lots of heart-healthy fats.
