HEALTHY SNACKS FOR TRAVEL
Nutritionists pick their favourite healthy snack foods to go
by Natasha Melo
It’s a common dilemma faced by travelers: when hunger strikes there aren’t many healthy snack options easily at hand. Nutritious foods aren’t always accessible, so it’s important for travelers to bring along nutritious snacks that will provide an energy boost and keep hunger at bay.
Here are five pre-packaged snacks recommended by nutritionists and registered dieticians in the U.S. and Canada:
Larabar
Yvonne Nienstadt, nutrition director at Rancho La Puerta Fitness Resort and Spa in Tecate, Baja California, Mexico, says the all-fruit and nut Larabars are a good choice for travelers because they contain no added sugars, fillers or unnatural flavourings.
“I like the fact that Larabars are free of gluten, dairy, soy, corn, added sugars and sweeteners, preservatives, food coloring and fillers," Niedstadt says. "They are made only with fruits, nuts, natural spices and flavourings with minimal processing and are rich in fibre, antioxidants, heart-healthy fats, beneficial carbohydrates, essential vitamins and minerals." She adds that they are also a great option for vegans or those who follow a gluten-free or kosher diet.
The bars come in 12 flavours, including pecan pie, cashew cookie and cinnamon roll and are available at health food stores, Costco and other outlets. For those who are interested in testing the different bars and finding out which ones gratify their taste buds, they can purchase a sampler box or request a sample at the company's website.
Vega Whole Food Energy Bar
Caroline Farquhar, a Registered Holistic Nutritionist and Director of Education at Renew Life Canada (a company that manufactures detoxification and cleansing products) has travelled around Canada, spreading the words on the keys to better health.
One of her favourite snacks for the road is the Vegas Whole Food Energy Bar. She says Vega bars have 6 grams of fibre and 10 grams of protein to help keep hunger at bay for at least a few hours.
The bars are raw, organic and plant-based, with key ingredients that include hemp protein, whole sprouted flax seeds, agave nectar, mung beans, wheat grass and dulse. On top of the health benefits, Farquhar points out there is no shortage of flavour in the chocolate, berry and natural-flavoured bars.
In her many travels, Farquhar has experienced travel delays on a number of occasions, so she keeps a snack in her purse at all times. During a Toronto to Vancouver flight a few years ago, she says, the Air Canada’s systems went down worldwide causing major delays.
“By the time I got on the plane I was going into a hypoglycemic nosedive on top of the fact that I was grumpy from the ordeal we had just endured at the airport," she admits. "Luckily, I had just the ticket in my purse - a chocolate Vega Whole Food Energy Bar.”
Vega bars are distributed by Sequel Naturals and can be found in many health food stores.
Trader Joe’s Simply Almonds, Cashews & Cranberries Trek Mix
Massachusetts-based Janice Bissex, MS, RD, cookbook author, food writer, blogger, and co-host of a weekly radio podcast, likes Trader Joe's individual bags of nuts and dried fruits "because they are easy to travel with, provide fibre and good quality protein and fats to satiate me, and they taste great.”
She recommends Trader Joe’s Simply Almonds, Cashews & Cranberries Trek Mix. Each bag contains 210 calories, 13 g fat (1.5 g saturated, 9 g polyunsaturated, 3 g monounsaturated), 20 mg sodium, 18 g carbohydrates, 3 g fibre and 7 g protein.
She says it’s also another snack alternative for vegan travelers or those with a gluten allergy.
Her website, MealMakeoverMoms.com is designed to help busy families eat a healthful diet.
Kashi's TLC Chewy Granola Bars
When it comes to traveling, Katie Clark registered dietician and assistant clinical professor at the Graduate School of Nursing at the University of California, San Francisco, loves Kashi's TLC Chewy Granola Bars.
"They have 120 to 140 calories, 4 grams of fibre and 5 to 7 grams of protein," she says." She adds that they come in four different flavours and "when combined with a piece of fresh fruit, make a great 250 calorie, high fibre snack.”
Luna Nori Crackers
Kelly Bradley, founder of Maryland-based Bradley Wellness, LLC. recommends Luna Nori crackers for salty and crunchy cravings. "The crackers are made from vegetables, nuts, seeds, herbs, spices and sea vegetables and are grainless, gluten-free, sugar-free, oil-free and soy-free," she says.
Bradley points out that Luna Nori crackers also contain one of the most important foods rich in minerals - sea vegetables such as nori and dulse. They also contain certified organic ingredients including sprouted almonds, carrots, celery, sprouted flax green onions, lemon and Himalayan crystal salt.
She often eats a few crackers with a bowl of nutritious soup, but the crackers are also delicious on their own and easy to take on-the-go.
The busy mother of two who also travels across the U.S. to lecture about physical therapy, pilates and wellness says, "it is very important to have healthy snack alternatives on hand for when the cravings happen."
~ ~ ~ ~ ~
Other stories you might find interesting:
Quick tips to staying healthy on the road
Quick tips to healthy dining on the road
Healthy food options at airports
Make your own granola bars
Managing Jet Lag
Articles on Culinary Travel
Back to top of page
Share button
Natasha Melo is an editorial assistant at Travel to Wellness.
