Candace Dorsey Candace Dorsey

50 Healthy Travel Snacks and Recipes

Whether you are driving through, U.S. Route 50 “the Loneliest Road in America” or stuck at the airport due to flight delay, having a snack arsenal is a must!

Key snack items I look for when stocking my travel snack bag include foods that will keep me hydrated, keep my lovely gut happy, are portable, minimal ingredients and that don’t require refrigeration, antioxidants (help fight any free radical damage aka when you are packed in an airplane like sardines) and contains a fat and protein source for optimal blood sugar regulation.

 

Whether you are driving through, U.S. Route 50 “the Loneliest Road in America” or stuck at the airport due to flight delay, having a snack arsenal is a must! 

Key snack items I look for when stocking my travel snack bag include foods that will keep me hydrated, keep my lovely gut happy, are portable, minimal ingredients and that don’t require refrigeration, antioxidants (help fight any free radical damage aka when you are packed in an airplane like sardines) and contains a fat and protein source for optimal blood sugar regulation. 

Here are snack suggestions that you can find by stocking up at the next gas station, grocery store or make ahead of time:

  1. Jerky! It’s safe to say that jerky has moved past its gas station junk food reputation of having highly processed, hidden sugars, high in sodium and preservatives. Instead, look out for high quality ingredients, minimally processed, low in sugar and sodium, high in protein and no preservatives. 

  2. Fruit: It’s convenient, can be found in many places (hello, fresh fruit in gas stations now!), travels well, and can be hydrating! And if you are worried about carrying fresh fruit on a plane, I love making my own dehydrated fruits or packing dried or baked fruit snacks: Bare, Rind (look for brands that contain no added sugars, flavorings, colorings or preservatives)

    • Pair with a fat and protein source like with Jerky to stabilize blood sugar!

  3. Vegetables: Think of veggies that are portable like carrots, broccoli, snap peas, sliced peppers. I also like pickled veggies like this brand for a probiotic punch!

  4. Protein bars. Yes, protein bars are convenient and are found at any food store, but make sure you are checking labels to identify foods like nuts, whole grains, high quality protein sources (grass-fed whey protein), natural sweeteners like from fruit or cane sugar, healthy fats, low to no synthetic or isolated fibers, no sugar alcohols.

  5. Chips: Road trip snack of the Gods! But it can be deadly if you are prone to eating an entire bag by yourself. *Guilty! To make sure we aren’t killing our guts with gut-irritating corn and inflammatory “veggie” oils, look for tortilla or potato chips that are made with minimal ingredients and use coconut and avocado oil. Plantain chips made in this fashion and pork rinds cooked in their pork fat and sea salt are also fun healthy alternatives!

  6. Chocolate/sweets: I’m sorry but you can’t have a travel adventure without sweets; it’s just inhumane. So when I look for chocolate or sweets to pack ahead of time, I look for 70-80% or higher cacao and use minimal ingredients (i.e. cane or coconut sugar, unsweetened chocolate, cocoa butter, sea salt). 

  7. Electrolytes - Okay, I know this isn’t a snack but I find that it’s so hard to stay hydrated when traveling. And it is summer time, so it’s better to be safe than sorry! 

Snack Combos

Not only do I hope this will provide a visual for how to pair your carb source WITH a healthy fat and protein source, but most of these ingredients can be easy to assemble before you head out for your next travel adventure! *Bonus - a great way to clear out the fridge and pantry without having to throw out excess food!

Cantaloupe + prosciutto

Sourdough toast + avocado + nutritional yeast + fried egg + sea salt + sriracha and/or everything but the bagel seasoning

Bone broth + sea salt + seasonings

Ground turkey + veggie + egg muffins

Rice cakes + protein powder + plain yogurt + bluebs + banana slices

Plantain chips + tuna + primal kitchen mayo

Fruit + goat cheese + raw honey + bee pollen

Apple slices + coconut cream + cacao nibs

Piece of fruit + jerky

Medjool date + goat cheese + crushed pistachio

Make ahead travel snacks

If you want to step up your snack level game, here are some quick and delicious snack recipes that will keep you fueled, satisfied and ready to go! 

Lunch and dinner recipes while traveling

Making prepped meals is a must if you are trying to avoid fast food restaurants on the road or in the airport, trying to cut down on food costs, or deal with food sensitivities/allergies. 

*Flight tip: If you freeze your prepped meals ahead of time and are flying domestic, your food will most likely thaw when you arrive at your destination. This helps to eliminate frequent ice melting and replenishing! 

Food travel equipment essentials

From meal prep containers to cute cooler bags, here are a few of my favorite food travel gear that I use when traveling! 

Phew, that was a lot of information!

If you found this helpful, please let us know! Leave a comment and tell us what are your favorite go-to healthy snacks and recipes!

 
 

And if you would like to know more on how to create nourishing snacks and meals, head over to the Nourishment Program to get started today!

 
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Candace Dorsey Candace Dorsey

5 Ways to Stay Healthy When Traveling

The thing is, healthy traveling doesn’t have to become this huge, all encompassing event. It’s about doing the things that make you feel your best and balanced eating and movement is part of enjoying yourself. All you have to do is find organic ways where these actions will be displayed into your travel schedule.

 

My calendar is packed with flights, road trips and impromptu vacations so what better timing to talk about healthy travels than now! And I am not the only one! So many of you have been either struggling about finding ways to stay consistent and on track while vacationing or embarking uncharted territory when it comes to staying healthy while traveling.

The thing is, healthy traveling doesn’t have to become this huge, all encompassing event. It’s about doing the things that make you feel your best and balanced eating and movement is part of enjoying yourself. All you have to do is find organic ways where these actions will be displayed into your travel schedule. 

To make this simple and doable, I’m sharing my favorite tricks and tips for staying healthy when traveling or on vacation. Also, remember that having a few days “off” or even the entire vacation doesn’t break the healthy habits that you have already established in your life. This is just to show you that you can still have fun while making healthy choices on vacation.

1 | Moving that bod!

Some of my most favorite travel experiences are when I stumbled upon a beautiful view, hole in the wall restaurant, or photogenic spot - and that is simply by traveling by foot. Whether you are vacationing in a remote location or you will have a dedicated day in one location, find ways where you can walk to these locations instead of taking an uber, train, or cab. 

2 | Plan an outdoor excursion

Plan out outdoor excursions! For the most part, if you are on vacation, your destination will encompass some sort of outdoor excursion. And this can range from an overnight hike to renting bicycles for half a day.This is also a great bonding opportunity with your family and friends on the trip. Depending on your comfort level, you can usually find things that will appeal to you and your party. 

3 | Snack Stock

It’s so easy to go for that greasy slice of pizza in New York or a scoop or 3 of ice cream at the tourist Ben & Jerry locations. Trust me. Been there, done that, and got the ice cream melt on my t-shirt. So what I have found is that if I have at least 1-3 snack options in my bag or pack prepped meals ahead of time so that I know something healthy is close by when I get back to my hotel, I am less prone to these fast food traps. Snacks can be as easy as picking up fruits, raw nuts, and jerky at a local grocery store or gas station close by. You can check out my favorite healthy travel snacks and meals in this post.  

4 | Hydrate

Whether you are vacationing during the summer or winter months, staying hydrated is key to feeling our best! Ways that I make sure to stay hydrated is by bringing an empty water bottle with me. You can fill your water bottle after TSA checkpoints before you board your flight and refill it when you arrive at your hotel or Airbnb. It’s also great to carry it with you when you're traveling on foot or walking for most of your day.  

5 | Make Food an experience

 A lesson learned when traveling to Italy is that food is an immersive experience! It deserves time, appreciation and enjoyment shared with family and friends. So even if you are enjoying wine, pasta, and desserts, you’re bonding over traditional foods and exploring other cultures of food with friends and family. But more-so, you are taking the time to do it. In our fast paced culture, we are constantly eating on the go, which creates digestion disruption. But if you are eating in a parasympathetic state (rest and digest), relaxing and enjoying the food and company around you, you're more apt to digest food properly. Bonus, if you are sharing several dishes with your table, then you are more likely to apply moderation and balance tools to your meals!

 
 

If you would like to know more about mindful eating, how to eat in a rest and digest state or would like to learn how to enjoy food again, check out the Nourishment Program for more info!

 
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