Summer may be winding down, but there’s still plenty of time for beach days, weekend getaways, family road trips, and last-minute vacations. Whether you’re heading a few towns away or crossing state lines, having nutritious snacks on hand can make traveling easier, and help you feel your best from departure to destination.
“It’s easy to rely on convenience store treats or fast-food when you're on the go, but a little planning goes a long way,” shares Jennifer Meyers, MS, RDN, CDCES, BC-ADM, a dietitian, certified diabetes educator and clinical coordinator for the Center for Diabetes Wellness and Prevention located at the RWJBarnabas Health Ambulatory Care Center. “Before you head out, pack a few wholesome options in your cooler, backpack, or carry-on that are rich in protein, fiber, and healthy fats to help keep you energized and satisfied between meals.”
Here are five registered dietitian approved snacks to fuel your next adventure:
1. Apple Slices & Peanut Butter Packets
- Ingredients: 2 medium apples, 2 single-serve peanut butter or almond butter packets.
- How to make: Slice the apples ahead of time. Toss them with a splash of lemon juice to prevent browning, then pat dry.
- Travel tip: Buying pre-made nut butter packs saves space and prevents messy spills in your bag.
2. Grapes & Cheese Cubes
- Ingredients: 1 cup red or green seedless grapes, 2 cheese sticks (or 1 cup of cubed cheese).*For a heart- healthy alternative replace the cheese with 1 oz of nuts (~100 calorie nut pack).
- How to make: Wash and thoroughly dry the grapes. Cut cheese sticks into bite-sized cubes. Toss them together in a container.
- Travel tip: This option requires a cooler. Pack it right at the top for easy reaching during a road trip.
3. Berries & Greek Yogurt Parfait Cups
- Ingredients: 1 single-serve container of plain or low-sugar vanilla Greek yogurt, ¼ cup fresh blueberries or raspberries, 2 tbsp granola.
- How to make: Keep the ingredients separate until you are ready to eat so the granola stays crunchy and the fruit stays fresh.
- Travel tip: Pack a plastic or reusable spoon in your cooler bag so you can assemble and eat this at a rest stop.
4. Baby Carrots, Cucumbers & Hummus
- Ingredients: 1 cup baby carrots, 1 small cucumber (sliced), 1 single-serve pre-packed hummus cup.
- How to make: Rinse your veggies and slice the cucumber. Pack them together in a reusable container or plastic bag.
- Travel tip: Individual hummus cups are sealed tight, making them much safer for travel than scooping from a large tub.
5. Homemade Banana-Walnut Trail Mix
- Ingredients: 1 cup walnut halves, 1 cup banana chips, ¼ cup dark chocolate chips or raisins.
- How to make: Combine all three ingredients in a bowl and portion into small snack bags.
- Travel tip: Totally shelf-stable and requires zero refrigeration, making it the perfect choice for an airplane carry-on.
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To learn more about Outpatient Nutrition Counseling Services located at the RWJBarnabas Health Ambulatory Care Center, click here.