How to stay steady and snack on the road

How to stay steady and snack on the road

Travelling can make it hard to stick to a healthy diet. Away from your normal routine, and well-stocked kitchen, it’s easy to reach for convenient foods. These choices are often packed with empty calories – few vitamins and minerals but rich in added sugars and fillers.  What they lack in nutrition, they tend to make up for with processed and simple carbohydrates that can lead to glucose spikes.  These types of snacks fill you up temporarily but soon lead to an energy dip that depletes your energy and leaves you craving more starchy foods. (1)

Snack Ideas

Plan ahead to help you stay on track. Opt for protein-rich, travel-ready snacks like hard boiled eggs, beef jerky, mixed nuts, protein bars, and shakes. A snack of 30 almonds and 30 grams of cheese can help quiet your hunger without leading to a spike and crash.

Make your own trail mix with pecans, walnuts, cashews, and pumpkin seeds. Add some dark chocolate (over 80% cacao) and toasted coconut to sweeten the mix without throwing you off target. Keep this in a container in a dark, dry place and divide into small portions that are travel-ready.

Give these snacks a test next time you need to hit the road. 

July 19, 2023


  1. Ducrot P, Méjean C, Aroumougame V, Ibanez G, Allès B, Kesse-Guyot E, Hercberg S, Péneau S. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017 Feb 2;14(1):12. 

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