Five Healthy Snacks to Pack When You’re Traveling

by Liat  - June 7, 2019

It’s summertime! If you’re planning a trip this summer, whether it’s by plane, train or by car, having healthy snacks on hand is key to a successful trip.
However, it’s easy to overindulge in foods like potato chips or cookies as you anticipate a new and exciting adventure.
Also, making healthy choices while on the road and not giving into airport/rest stop junk foods can be a challenge.
But, no worries, these are my 5 healthy snacks to prevent the typical sugar high or carbo-load and you can be sure to stay on track for that summer beach body!

Let me give you my best ON-THE-GO snacks that aren’t just nutritious but also delicious.

What’s my criteria you ask?

They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fiber.

1 – Nuts

It’s true – nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the heart healthy vitamins and minerals like vitamin E , Omega 3 and magnesium they are packed with.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

2 – Fresh Fruit

Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And some fresh fruits like berries and kiwi are low in sugar and high in fiber which can satisfy your sweet tooth and keep your cravings at bay.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”


Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.

3 – Roasted Chickpea

Unlike other single-serving crunchy snacks — ahem, potato chips — roasted chickpeas won’t be easily smushed in your bag. And they are truly satisfying, thanks to their high content of fiber and protein. These compounds increase satiety (a feeling of fullness) and reduce appetite, making you feel fuller for longer and thereby can help reduce your overall calorie intake.

Tip: for home made roasted chickpeas try different seasonings to make the chickpeas spicy, sweet, savory or tangy. Get creative! maple, cinnamon, ginger, curry, mustard, chili, dried and fresh herbs, truffle oil, are just some suggestions.

4 – Boiled eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good amount of vitamins, minerals and brain booster – Choline.

A recent research shows that the cholesterol in the yolks is NOT associated with high-elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a bunch of eggs and keep them in a cooler for a super-quick (and nutritious) snack!

5 – Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fiber and water to help fill you up, and they are packed with vitamins, minerals, and antioxidants, all are extremely important for your health.

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe HERE?


Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.

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Passionate about the science of nutrition and its practical applications, Liat brings a wealth of expertise to unravel the complexities of wellness, providing insightful guidance for your journey to a healthier lifestyle.

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