Whether you're traveling for work or leisure, it's useful to keep a few healthy snacks on hand. If your flight gets delayed, you’ll be able to keep yourself refreshed without being forced to buy expensive and unhealthy junk food.
When preparing, always take into consideration the security restrictions regarding liquids. Also, avoid odorous foods like fish, strong-smelling cheeses, and vegetables like cauliflower.
Select items with genuine nutritional value that aren’t full of salt and sugar – these will dehydrate you and contribute to swelling. We’ve put some of our favorites together for you.
#1 – Dry Oatmeal Cup
This is for the red-eye flights, where any delay means skipping breakfast and hitting the office on an empty stomach. Oats are filling, tasty, and nutritious.
Just add hot water and wait about 5 minutes, depending on the brand. We love Purely Elizabeth, which is available from Whole Foods and comes with a nut butter packet for a bit of extra "vooma".
#2 – Fresh Fruit
Fresh fruit is always a winner. Choose fruits that don't easily spoil or bruise and that don't make a mess.
Fruit is also a great combo snack. Apple slices work well with cheese slices or dipped in nut butter.
#3 – Dried Fruit, Nuts, Seeds, and Trail Mix
Dried fruit, nuts, and seeds are convenient snacks that will keep for ages if they're properly stored. Make your own mixes with either a salty or sweet twist.
You could also choose from a plethora of commercial brands. We love Patagonia's ethos of sustainability and their “snack attack sampler”.
#4 – Quinoa or Chickpea Salad
Salads that contain protein and grains make a fabulous meal that won't leave you feeling heavy, sleepy, and bloated.
Quinoa and chickpea salads in vinaigrette dressings improve with standing instead of spoiling.
You’ll find loads of fabulous recipes on the internet. Just make sure your container seals properly.
#5 – Jerky
Not everyone can get their head around eating dried meat, but jerky is a tasty and nutritious snack that's ideal for travel.
It doesn't spoil, and it's incredibly lightweight. Keep a few packets for emergencies.
#6 – Cheese and Crackers
Who doesn't like some cheese and crackers? The only problem is that crackers are so fragile that they invariably end up as crumbs when traveling.
That's why we love this specially made cheese and cracker container that is available on Amazon.
#7 – Gluten-Free Muffins
For those with a sweet tooth, muffins are an easy treat that can still pack some nutrition.
Bake your own or find a source of fresh, good quality muffins. Opt for gluten-free with lower added sugar and fruits like bananas and dates to add to the sweetness.
#8 – Dark Chocolate
For chocoholics who need a fix to cope with travel stress, dark chocolate has proven to have health benefits.
Sweet milk chocolate might be what you're craving, but after the initial sugar rush, you'll probably slump, and who knows when the next chance to brush your teeth will be?
#9 – Roasted Kale, Seaweed, Chickpea Crisps
Potato crisps can be a tempting purchase as they lie in wait at concession counters. Unfortunately, they tend to be very salty and will dehydrate you.
This is something to avoid, as air-conditioned cabins tend to dry one out as it is. Go for healthy alternatives that use vegetable seasonings, like kale, seaweed, and chickpea crisps.
#10 – The Good Old-Fashioned Sandwich
In the end, nothing beats a homemade sandwich. Fresh bread with your choice of filling will satisfy your hunger and homesickness on the road.
Always add some greens for crunch and freshness, but avoid anything watery that will make your bread soggy.
If you would like some tips for traveling with your elderly family members, take a look here.
Summary
Al Gore was spot on when he quipped, "Airplane travel is nature's way of making you look like your passport photo.”
With a bit of thought and preparation, though, you can avoid some of the pitfalls associated with flying by ensuring you're eating healthily. Drink plenty of water with your snacks, and you'll land with a spring in your step.
