4 Healthy Travel Snacks

A no-frills latte and a banana is a good travel snack.
Image: Shutterstock

When I was in college, I often used to drive home for the weekend or for a holiday. It wasn’t a short drive—five and a half hours or so—and no matter what, I’d always end up getting hungry sometime during the trip. There’s nothing worse than stopping at a gas station when you’re starving—and trying to find something to snack on that will fill you up and won’t make you feel sick.

Now that I’m a little further from home, I usually take those trips on a plane—but even though the flight time isn’t very long, all that waiting around at the airport has a way of making me hungry.

The fast food, Cinnabon shops, sweet espresso drinks, and pastries are the most tempting options when I’m looking for a snack. But (sigh) time has taught me that those things a) will give me a tummy ache and b) will fill me up for about thirty minutes until the sugar burns out. Luckily, though, I’ve also learned over time that there are several easy and healthy snacks that make great roadtrip and airport food. Next time you’ve got the travel munchies, snack on one of these:

Greek yogurt and a banana 

Don’t hesitate to get full-fat Greek yogurt—it’ll actually help keep you filled up longer. Just watch out for the amount of sugar in it. I recommend getting plain yogurt and adding a banana, as the banana will both sweeten the yogurt and will give you a helpful boost in potassium and other vitamins. You can usually find both items in convenience stores and airport kiosks.

Try a KIND bar to tide you over.

KIND bars (or other healthy snack bars)

Filled to the brim with nuts, grains, and bits of sweetness (chocolate, coconut, and more), this is a granola bar with some major POWER! Plus, it’s easy to pack ahead of time and stow in a carry-on bag or in your car’s center console.

Chocolate milk

Delicious and nutritious (but it doesn’t taste like chicken)! Snag a carton or bottle of chocolate milk to load up on calcium and protein. It’ll give you a good boost in energy but isn’t pure sugar—so you won’t just crash half an hour later.

Latte and a banana

Coffee contains caffeine, which is very effective at tiding you over until real food. Skip the sugary syrup and get a plain latte (12 oz), pairing it with a banana or other fruit.

What do you like to snack on when traveling? The holidays are approaching, and I’d love to hear some more ideas for how to keep energy up during long trips!

5 “Healthy” Snack Foods to Avoid

Don’t you just hate it when you’re trying to be healthy and then someone tells you what you’re eating isn’t as good for you as you thought it was? Well, I’m sorry to be that person today—but it’s a job someone has to do. The problem with the food industry is that it wants you to want their food—and today that means marketing anything that can be as “healthy,” even when it might be just the opposite.

Instead of flavored yogurt, buy plain Greek yogurt and add
honey or fresh fruit.
Image: Shutterstock

Sure, there are foods that fall on one side or the other—wonderfully healthy or terribly unhealthy. For those black-and-white cases, it’s easy to follow the rules. Unfortunately, most foods fall somewhere in between, in a gray area that makes it easy for food companies to twist healthfulness to their whimsy.

Flavored yogurt, such as Yoplait and other brands, might seem like a good choice at the store, but let’s take a second look. Looking at the back label might reveal a relatively low calorie and fat count, but check out the sugars, too. Flavored yogurt often contains up to 30 grams of sugar in one cup, which (by the way) is the entire recommended daily allowance for most women.

As an alternative, buy plain Greek yogurt (lots more protein, anyway) and flavor it with fresh fruit like bananas or strawberries, honey, or cinnamon.

Instant oatmeal is something I ate for years thinking it was super healthy. While it isn’t unhealthy, it’s super processed (for faster cooking), has a high glycemic index and your body digests it very quickly—meaning you won’t be held over until lunchtime. Try steel-cut oats instead. Not only do they taste better (in my humble opinion), but they’re also way better for you. They take a while to cook, but they also keep for up to a week in the fridge.

Instead of instant oats, try steel-cut oats.
Image: Shutterstock

My favorite is slow-cooking steel-cut oats with chopped apples and a little cinnamon. Naturally sweet, it’s a delicious start to the morning (and I won’t get hungry an hour later!).

Packaged egg whites generally have less than half of the amount of protein of a whole egg. They also often contain artificial ingredients like maltodextrin, which is a sweetener, and are missing crucial healthy ingredients like choline and lutein. Stick with a whole protein-rich egg—just don’t overdo it!

Bottled salad dressing can really ruin a wonderfully healthy salad. Bottled dressings and sauces often contain high amounts of sugar, especially in the “low-fat” versions. If you’re cooking meat, try a dry-rub powder instead or make your own dressing at home—sans sugar.

Sugar-free protein / granola bars may be getting their flavors from other places. It’s better to have a bar that’s naturally low in sugar with a few ingredients than one that contains a whole laundry list of unpronounceable names but no sugar. Sorbitol is a common ingredient in sugar-free bars, and it’s hard for your body to break down and can cause bloating.