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Travel Survival Tips and Tricks

Whether it’s a long plane ride and layovers in the airport or a road trip with the kids, we often get stuck in the fast food trap or at the expensive food stand.  Don’t know what to pack to avoid these problems? Well, here are some energizing, healthy snack ideas to help you make it through your traveling nutrition rut and a few immune boosting options to help along the way.


Emergency Snack Stash

Here are some things you can grab as your running out the door.  They are of low-perishability allowing you to keep them on hand.

  • ·         Nuts
  • ·         Dried Fruit
  • ·         Peanut butter
  • ·         Instant oatmeal
  • ·         100% whole grain crackers or rice cakes
  • ·         Granola bars (see helpful hints on how to choose the best bar for you below)
  • ·         Apples

Some other options to keep on hand for at home snacking include:

  • ·         Bananas
  • ·         Grapes
  • ·         Carrots
  • ·         Celery
  • ·         Cottage cheese
  • ·         Cheese sticks
  • ·         Yogurt


Healthy Snack Ideas

If you’re at home or are able to pack a lunch here are some ideas for healthy snack to help mix it up each day. Snacking helps to keep up your metabolism throughout the day, helping you to burn calories and keep energy levels up. The best snacks are 200 calories or less, filling and satisfying.


  • Greek yogurt
  • Veggies and hummus
  • Celery and peanut butter
  • Yogurt, berries an honey
  • Veggies and guacamole
  • Tuna on whole grain crackers
  • Whole grain toast with nut butter
  • Apple sauce
  • Whole wheat pretzels
  • Air-popped popcorn
  • Hard boiled egg
  • Fruit smoothie or green smoothie
  • Fruit and cheese kebabs
  • Banana and peanut butter
  • Beef Jerky


More Ideas Specifically for Traveling

  • Bring tea bags (green or black). Most places will give you hot water for free
  • Pack an empty water bottle with you so that you can fill it up once through security. This prevents having to buy expensive bottled water and now that you can purchase water bottles that filter your water for you, it’s clean and free!
  • Pack some Ziploc baggies with your own snacks: pretzels, whole wheat crackers, rice cakes, nuts, trail mix, dried cereal, I even buy individual peanut butter packets with celery and apples or make a peanut butter & jelly sandwich
  • Remember to take control of your food choices. If you must eat out try to order with your mind rather than just your stomach. Consider things like eggs, oatmeal, whole grain cereal or plain yogurt for breakfast. For lunch and dinner options look for lean meats, brown rice, whole-wheat pastas, and if choosing a salad avoid one packed with cheese and heavy dressings and opt for one that is loaded with vegetables and fruit.


Immune Boosting Foods to Help Fight Against Travel Illness

  • Sunflower seeds
  • Almonds
  • Red peppers
  • Broccoli
  • Raw carrots
  • Spinach
  • Chicken or beef tenderloin
  • Yellow fin tuna
  • Chicken Breast
  • Avoid alcoholic beverages and high sugar content beverages as these can reduce your immune system


How to Choose an Energy/Granola Bar?

  • Look for bars with all natural, organic ingredients. Avoid additives or preservatives. Chances are if you can’t pronounce it and don’t know what it is, maybe you shouldn’t eat it
  • Chose a bar with the lowest amount of sugar possible. Look for bars made with honey, agave nectar or non-refined sugar source
  • Look for whole grain oats or flour and avoid refined grains
  • Seek out a bar that offers at least 3 grams of protein and fiber each

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