Healthy Travel Eating: Tips to Avoid Junk Food on Your Journey
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Traveling Well: Enjoying Nutritious Snacks on the Go
I recently had a brief trip to Paris, opting for a train ride instead of flying. There’s something delightful about long train journeys—the chance to relax, gaze out the window, read, and sip coffee without any rush. These simple pleasures are increasingly hard to come by.
Unfortunately, finding decent food while traveling is often a challenge. The food industry seems to cater primarily to those seeking junk food, and even the train's buffet doesn’t offer much relief. To enjoy wholesome food, it's best to bring your own.
Preparing your own travel snacks is manageable if you dedicate a bit of time to it. A compact cooler bag can help you feel prepared, though it might make you feel a bit nerdy. But who cares? Remember the excitement of school trips with homemade sandwiches, devoured before the bus even left the station? Traveling with carefully prepared snacks brings a lovely sense of anticipation.
With that nostalgia in mind, here are six snacks I packed for my journey, highlighting their benefits.
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Nutritious Choices for Your Journey
Smoked Wild Alaskan Salmon Rolls (with Lemon)
Wild Alaskan salmon, with its vibrant orange-pink hue, is naturally colored by a carotenoid called astaxanthin, sourced from its diet of shrimp and krill. Astaxanthin is a powerful antioxidant known for its health benefits, including support for vision, skin health, immunity, and heart function.
Wild salmon is richer in omega-3 fatty acids compared to farmed varieties, which are essential for maintaining brain health. Additionally, wild salmon has significantly higher vitamin D levels than its farmed counterparts.
Hard-Boiled Eggs
These are incredibly convenient, though their smell may be off-putting to some. I often carry a small salt packet for seasoning, as an egg without salt lacks that ideal flavor. Eggs are a complete protein source and rich in numerous vitamins and minerals, including vitamin D3, which supports bone health and immune function.
Slices of Roast Lamb
This simple snack can be made from leftovers. Lamb is a nutrient-dense protein source, providing absorbable iron and essential minerals. You could also opt for slices of beef or chicken.
Homemade Roasted Nuts
Nuts are a fantastic travel snack, packed with minerals and healthy fats. However, avoid commercially roasted nuts, which often contain unhealthy seed oils. Instead, roast your own:
Roast Nuts Recipe:
Spread raw nuts in a baking dish (cashews and pecans work well). In a bowl, mix 1.5 tablespoons of extra virgin olive oil with 3/4 tablespoon of balsamic vinegar, adding salt and pepper to taste. Coat the nuts and roast at 180°C (gas mark 4) for 10-15 minutes. Let them cool before storing in a container.
Olives
Olives are not only sophisticated but also rich in monounsaturated fats and antioxidants. They are an excellent low-carb snack option, making them ideal for travel.
Easy Peelers
Though I’ve never encountered an easy-peeler tree, these fruits—usually clementines or mandarins—are a delightful addition to any travel snack bag. Their convenient peeling and low glycemic index make them a sweet treat without causing blood sugar spikes.
In summary, with these nutritious snacks, traveling can be enjoyable without the need to succumb to unhealthy processed foods. If you’re staying in a hotel with a minibar, consider replacing overpriced drinks with your own prepared snacks for the return journey.
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