20+ Healthy Foods to Pack When You Travel by Toby Amidor in Dining Out, July 22, 2013
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By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).
- Whole-grain pasta salad or quinoa salad
- Turkey and cheese sandwich on whole-wheat bread
- Hard-boiled egg and cheese in a whole-wheat pita
- Sliced fresh fruit like melon and berries
- Snack bar
- Greek yogurt
- Cheese and whole-grain crackers
If you end up having to hit the quick mart anyway, look for the smarter choices:
- Whole-grain pretzels
- Hummus cups
- Coffee or tea (nothing fancy)
- Fresh or dried fruit
- Small bowl of oatmeal
These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you’re counting on purchasing food at the airport or on board, you’ll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:
- Cucumber and whipped cream cheese on whole-wheat bread
- Peanut butter and jelly on rye
- Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
- Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
- String cheese
- Hummus cups
- Homemade trail mix
- Nonfat Greek yogurt
- Snack bars
- Whole fruit (plums, peaches, banana)
- Cut vegetables (carrots, bell peppers, cucumbers, celery)
As you can’t bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.
At the Hotel
Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.
At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there’s a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.
TELL ME: How do you eat healthy while traveling?
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »