Traveling can be an exciting and rewarding experience, but it can also pose some challenges for your health and fitness goals. Whether you are flying, driving, or taking a train, you may find yourself tempted by junky food options that are high in calories, fat, and sugar, but low in nutrients and satisfaction. These foods can make you feel sluggish, bloated, and cranky, and they can also derail your progress and motivation.

But don’t worry, you don’t have to sacrifice your health or your taste buds when you travel. With some planning and preparation, you can pack healthy snacks that will keep you energized, satisfied, and on track. Here are some tips and ideas to help you pack healthy snacks for your next trip.

Choose snacks that are balanced and portable

The best snacks are those that contain a combination of protein, fiber, and healthy fats. These nutrients will help you feel full and satisfied, and they will also provide you with energy and support your metabolism. Protein, fiber, and healthy fats can also help stabilize your blood sugar levels and prevent cravings and mood swings.

Some examples of balanced and portable snacks are:

• Nuts and dried fruits: Nuts are rich in protein, healthy fats, and minerals, and dried fruits are high in fiber and antioxidants. They are also easy to pack and store, and they don’t require refrigeration. You can mix and match your favorite nuts and dried fruits, or buy pre-made trail mixes. Just be mindful of the portion size, as nuts and dried fruits are calorie-dense and can add up quickly. A handful (about 1/4 cup) is a good serving size.
• Protein bars: Protein bars are convenient and filling, and they come in a variety of flavors and textures. They can also provide you with some vitamins and minerals, depending on the ingredients. However, not all protein bars are created equal. Some are loaded with sugar, artificial sweeteners, and additives, which can negate the benefits of protein. Look for protein bars that have at least 10 grams of protein, less than 10 grams of sugar, and minimal ingredients. Some of my favorite brands are RXBAR, KIND, and LÄRABAR.
• Cheese and crackers: Cheese and crackers are a classic snack that can provide you with protein, calcium, and whole grains. They are also easy to pack and eat on the go. You can choose your favorite cheese and crackers, or opt for pre-packaged cheese and cracker snacks. Just make sure to check the nutrition label and avoid cheese and crackers that are high in sodium, saturated fat, and refined carbs. Some of my favorite cheese and crackers are Babybel, Laughing Cow, and Triscuit.
• Yogurt and granola: Yogurt and granola are a delicious and nutritious snack that can provide you with protein, probiotics, and fiber. They can also satisfy your sweet tooth without adding too much sugar. You can choose your favorite yogurt and granola, or make your own by mixing plain yogurt with fresh or frozen fruits, nuts, seeds, and honey. Just be careful with the granola, as some are high in sugar and calories. Look for granola that has less than 10 grams of sugar and more than 5 grams of fiber per serving. Some of my favorite yogurt and granola are Greek yogurt, Siggi’s, and Purely Elizabeth.

Pack your snacks in reusable containers and bags

One of the challenges of packing healthy snacks is how to store them and keep them fresh. You don’t want your snacks to get crushed, spoiled, or contaminated by other foods or liquids. That’s why it’s important to pack your snacks in reusable containers and bags that are sturdy, leak-proof, and easy to clean. This way, you can protect your snacks and the environment at the same time.

Some examples of reusable containers and bags are:

• Mason jars: Mason jars are great for storing snacks that are liquid or semi-solid, such as yogurt, hummus, or salsa. They are also good for layering snacks, such as granola and yogurt, or salad and dressing. Mason jars are durable, sealable, and dishwasher-safe, and they come in different sizes and shapes. You can also decorate them with labels, stickers, or ribbons to make them more fun and personalized.
• Bento boxes: Bento boxes are ideal for storing snacks that are solid or dry, such as cheese, crackers, nuts, or fruits. They are also good for separating and organizing snacks, as they have different compartments and dividers. Bento boxes are lightweight, stackable, and microwave-safe, and they come in different colors and designs. You can also use them to create cute and creative snack arrangements, such as faces, animals, or shapes.
• Ziploc bags: Ziploc bags are convenient and versatile for storing snacks that are small or irregular, such as popcorn, pretzels, or chocolate chips. They are also good for portioning and labeling snacks, as they have a zip closure and a write-on area. Ziploc bags are flexible, resealable, and freezer-safe, and they come in different sizes and types. You can also reuse them by washing and drying them after each use.

Plan ahead and pack smart

The key to packing healthy snacks is to plan ahead and pack smart. You don’t want to pack too much or too little, or pack snacks that you don’t like or won’t eat. You also don’t want to pack snacks that are perishable, messy, or hard to eat. Here are some tips to help you plan ahead and pack smart:

• Check the weather and the itinerary of your trip. This will help you decide what kind of snacks to pack, how much to pack, and how to store them. For example, if you are traveling to a hot and humid place, you may want to avoid snacks that can melt, spoil, or go bad easily, such as chocolate, cheese, or yogurt. If you are traveling to a cold and dry place, you may want to pack snacks that can keep you warm and hydrated, such as tea, soup, or oatmeal. If you are traveling for a long time, you may want to pack more snacks than usual, or pack snacks that can last longer, such as nuts, dried fruits, or jerky. If you are traveling for a short time, you may want to pack less snacks than usual, or pack snacks that are easy to eat and dispose of, such as bars, crackers, or apples.
• Check the rules and regulations of your destination and mode of transportation. This will help you avoid any problems or delays with your snacks. For example, if you are flying, you may want to check the TSA guidelines for what kind of snacks you can bring on board, and how to pack them. Generally, you can bring solid snacks, such as nuts, bars, or cookies, in your carry-on bag, and liquid or gel-like snacks, such as yogurt, hummus, or peanut butter, in your checked bag. You may also want to pack your snacks in clear, plastic bags or containers, and declare them at the security checkpoint. If you are driving, you may want to check the local laws for what kind of snacks you can bring across state or country borders, and how to pack them. Generally, you can bring most snacks, as long as they are not fresh, raw, or unprocessed, such as meat, eggs, or dairy. You may also want to pack your snacks in coolers or insulated bags, and keep them away from direct sunlight or heat sources.
• Check your preferences and needs. This will help you pack snacks that you will enjoy and benefit from. For example, if you are allergic or intolerant to certain foods, you may want to avoid snacks that contain or may contain those foods, such as nuts, gluten, or dairy. You may also want to pack snacks that are labeled as allergen-free, or pack your own snacks that you know are safe for you. If you are following a specific diet or lifestyle, you may want to pack snacks that are compatible with your goals, such as low-carb, vegan, or paleo. You may also want to pack snacks that are labeled as organic, non-GMO, or fair-trade, or pack your own snacks that you know are healthy and ethical for you.

Enjoy your trip and your snacks

Traveling can be a wonderful opportunity to explore new places, meet new people, and try new things. But it can also be stressful, exhausting, and overwhelming. That’s why it’s important to take care of yourself and your health, and one of the ways to do that is to pack healthy snacks. Healthy snacks can help you stay energized, satisfied, and on track, and they can also make your trip more enjoyable and memorable. So, follow these tips and ideas, and pack healthy snacks for your next trip. You’ll be glad you did. Bon voyage and bon appetit!