How to stay steady and snack on the road

When you’re on the go, whether you’re travelling for work, on holiday or have a long commute, it’s a good idea to be prepared with healthy snacks in case hunger strikes.

Unfortunately, many options available at shops and vending machines are highly processed foods low in vitamins and minerals, but packed with free sugars, simple carbohydrates, and other additives¹ that can send your glucose soaring. These glucose spikes are often followed by a crash that can lead to a dip in energy and craving more starchy foods.²

The best on-the-go snacks ideally contain protein, fibre, and/or healthy fats to provide energy and fill you up without the glucose roller coaster. And while stocking your handbag or rucksack with healthy options can help to set you up for success, we understand life happens and sometimes you need to buy something while out and about.

Below, we explore some healthy snack options that can help keep your glucose steady while you’re on the go. Plus, we’ve outlined some tips for how to plan ahead and avoid those glucose spikes.

Snack ideas for travelling

Planning ahead can help you stick to your goals and keep your glucose steady. It’s a good idea to prepare healthy snacks to take with you or do some research to explore the available options to purchase while you’re away from home.

Limiting the number of glucose spikes you experience can provide health benefits, including improved energy and hunger.^5,6 Try the options below the next time you need to hit the road.

Protein-rich options

Prioritising protein is a good way to find glucose-friendly snacks. Protein is typically more satiating than carbs or fat, which means it can make you feel fuller for longer and keep cravings at bay.⁷ Some protein-rich, travel-ready snacks include:

• Hard-boiled eggs

• Beef jerky

• Dried edamame beans

• Smoked or fresh fish such as tuna, mackerel, or salmon

• Sliced lean meats such as chicken, turkey, or ham

• Protein bars (check the labels as some can be high in added sugars)

• Greek yoghurt

• Cottage cheese

Full-fat Greek yoghurt is a good snack option as it’s rich in fats and protein, but it needs to remain chilled until you’re ready to eat it (or buy it while you’re on the go).

Dried seaweed is also a convenient, nutrient-rich, shelf-stable snack that’s easy to enjoy on the go. One serving (~15 grams) has about 5 grams of protein—less than the protein-rich options above—but it’s easy to pair with other healthy snacks like nuts and sliced vegetables.

Not only is protein satiating and can help avoid glucose spikes, but it’s also a necessary nutrient to help your metabolism thrive.

Medical and nutrition experts from Lingo recommend eating about 1.5 grams of protein per kilogram of desired bodyweight. If your goal weight is 168 kilograms, that means eating 102 grams of protein each day (note: this is about twice the current recommended daily allowance set by the government).⁸

While this may feel like a large target to hit, protein-rich snacks can help supplement your regular meals to hit your daily protein intake.

Snacks containing fibre

Snacks containing simple or refined carbohydrates are digested and absorbed quickly, which can result in a notable glucose rise. Choosing snacks that are high in fibre is a more glucose-friendly option.

Like protein, fibre can help keep you feeling full and your glucose more stable.^9,10 What’s more, many vegetable sources of fibre also come with an array of other beneficial nutrients.

Snacks containing fibre include:

• Carrot sticks

• Cucumber sticks

• Celery

• Bell peppers

• Cherry tomatoes

• Roasted chickpeas

• Wholegrain crackers

Some high-fibre snacks like wholegrain crackers are also high in carbs, so it’s a good idea to pair with a source of protein or fat like cheese or turkey slices to mitigate a glucose spike.

Healthy fats

Although fat was viewed as something to avoid, healthy fats like monounsaturated and polyunsaturated fats found in nuts, seeds, and olives are essential for a healthy diet. While some high-fat foods contain valuable nutrients, they can also be calorie dense, so it’s important to be mindful of portion sizes.

Snacks that contain healthy fats can help to slow down the rate at which other nutrients, such as carbs, are digested—this in turn can help keep glucose steady.³

However, research has shown that adding fats to carbs alone results in a hyperpalatable product (think butter on a baguette), meaning it becomes easy to over-eat.¹¹ Adding fat + fibre (or, even better, fat + fibre + protein) can help you keep glucose steady³ and absorb important nutrients.¹²

Snack options containing healthy fats include:

• Hard-boiled eggs

• Cheese

• Avocado

• Olives

• Mixed nuts

For example, try a glucose-friendly pairing of 30 grams of almonds and 30 grams of cheese to help quiet your hunger without leading to a spike and crash.

Trail mix

Try making your own trail mix with pecans, walnuts, cashews, and pumpkin seeds.

If you want to sweeten the mix, you could add some dark chocolate (over 80% cacao), toasted coconut, or some dried fruit like unsweetened blueberries.

Keep this in a container in a dark, dry place. If you’re feeling extra organised, you could also divide the mix into small portions that are travel-ready.

With the right ingredients, trail mix can be a fantastic glucose-friendly snack containing protein, fibre, and healthy sources of fat. This can help fill you up and provide steady energy.

How can a continuous glucose monitor help?

Lingo is a continuous glucose monitor (CGM), a device that measures your glucose levels in real time. Lingo has an app that shows how your glucose levels change in response to the foods you eat as well as glucose patterns over time.

Wearing a CGM can help you see how certain snacks influence your glucose levels, and in turn their impact on your energy, hunger, cravings, and more. Since everyone responds differently to foods and other lifestyle habits,^13,14 having access to your unique glucose data with Lingo can help you assess the best options for your individual metabolism.

Planning for a trip without glucose spikes

Whether your family is heading to the airport or hitting the road, a little planning can go a long way in keeping your glucose levels steady. Packing snacks ahead of time can make it easier to stay on track and avoid impulse food choices.

Research has shown that planning meals in advance is associated with healthier eating habits.⁴

If you know what snacks you’ll be eating—or where to find them—that’s one less thing to stress about while travelling (which is already a pretty stressful time!). Bonus: reducing stress can help limit glucose spikes.¹⁵

So, if packing your own snacks isn’t an option, take a few minutes to look up healthy snack spots along your route.

And if you can bring food from home, consider investing in portable containers and insulated bags to keep everything fresh. Non-perishable options like nuts or jerky sticks are also great to stash in your car or tote bag for easy access.

Snacks on the go for kids

If you have kids, you know snacks are essential—especially when you’re travelling. One study found that for children between 12 months and 6 years old, snacks make up about 25-30% of their daily energy intake.¹⁶ That's a big chunk, which means the quality of those snacks really matters.

Planning ahead with nutritious options can help keep kids energised and avoid the ups and downs that come with sugar-heavy or ultra-processed snacks. While the snack ideas mentioned earlier can work for many kids, getting them excited about vegetables instead of cookies might take a little creativity.

Here are some tips to make healthy snacks more exciting for kids:

• Chop vegetables and other healthy snacks into small pieces that are quick and easy to eat, allowing kids to have fun eating with their hands.

• Let kids take part in preparing the snacks (e.g. helping place them into containers, counting the number of different colours); this could make fruit and vegetables seem more exciting.

• Pick a range of brightly coloured fruits and vegetables to make their snacks more visually appealing (while also varying the plant nutrients they’ll consume).

• Focus on presentation; try filling the individual compartments of a muffin pan with different combos of chopped vegetables, fruit, nuts, and cheese for a different creative approach.

• Provide a range of dips to give kids more space to be creative with their snacks (but be sure to look for minimal ingredients and low-sugar options if buying these from the shop).

When it comes to hydration, be mindful of what children are drinking. A lot of the excess sugar that children consume comes from what they drink—around a quarter of children’s sugar intake comes from sugar-sweetened beverages.¹⁷

A final note from Lingo

Travelling can leave you in a pinch when hunger strikes, which could lead to snack choices that spike your glucose levels. Aim to take some nutrient-rich options that contain protein, fibre, and minimal levels of simple carbs to keep you satiated and help manage your glucose while you’re away from home.

You can see the impact that different snacks have on your glucose with Lingo. The personal data that this CGM provides can help you assess which choices will lead to steadier glucose levels.

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