Co-written with Sam Poccia, Nutrition Enthusiast
Summer in New England means more time out, about and often on the go. From planes, trains and automobiles eating healthy en route is a challenge. Here are a few tips on eating healthy this summer travel season.
Be Prepared: We know the airport is not a bevy of healthy choices, so plan ahead. Pack snacks with both fiber and protein. Healthy examples include almonds and KIND bars. If you are at the airport grab a piece of fruit and pair it with fat free Greek yoghurt. If traveling on the road pack sliced carrots, cucumber and celery with a shelf-stable hummus like Wild Garden, which doesn’t require refrigeration. You can also pack roasted edamame and dried chickpeas. These delicious legumes are packed full of protein and fiber which will keep you feeling fuller longer.
Experiment: Traveling can be exhausting, so if you need a quick boost of energy experiment with these recipes below and pack them along for your trip! They are easy to make and can even taste like a dessert.
Energy Bars: Ingredients:
2 cups medjool dates, pitted and chopped
2 cups raw cashews
1/2 cup almonds, blanched
3/4 cup raw cacao powder
pinch of salt
1/2 cup shredded coconut
2 tsp vanilla extract
2 to 3 tbs cold water
In a food processor combine the dates, cashews, almonds and cacao powder. Once it is a coarse consistency, add in the salt, coconut, and vanilla. Give it another few pulses. Then slowly add in a few tablespoons of water until the dough is a nice moist mixture. Take it all and place in a container, spreading it out to be even. Chill in the refrigerator for an hour before cutting into bars and enjoying.
Granola Bars: Ingredients:
1 ½ cup roasted unsalted almonds
1 cup roasted unsalted cashews
2-3 cups unsweetened shredded coconut
¼ cup chia seeds
¼ cup sesame seeds
½ cup raisins, chopped
½ cup dried cranberries, chopper
½ tsp salt
2-3 tbs coconut oil
4 tbs almond butter, unsalted
1 tbs honey
1 tsp vanilla extract
Chop up the nuts in a food processor to make them into smaller pieces. Combine all of the dry ingredients together in a large bowl. In a small pot on low heat, melt the coconut oil, almond butter, honey and vanilla extract for a few minutes. Stir mixture while it is melting. Pour wet ingredients into the large bowl and mix to coat all dry ingredients. Pour into a pan lined with parchment paper, spread evenly. Cover with parchment paper and press down very hard with another pan to flatten the bars. Refrigerate overnight, then cut them into bars the next day and enjoy! Feel free to get creative and add other ingredients.
Game time decisions: When you’re in a pinch and don’t have time to prepare your own food before travel, there are some key items you can choose to eat over others. Starbucks Bistro Boxes are a super easy on-the-go snack if you didn’t have time to create your own. The Protein box or Chicken and Hummus boxes are my favorite. Bring these items with water to get you through your flight, train ride or car trip feeling both full and good about the food choice you made. You can see the different types of Bistro boxes they offer here.
It’s important to remember that traveling, for business or pleasure, can be stressful. If you can plan ahead and have a few nutrition snacks on hand it may help reduce one stress, although I can’t promise your plane or train will arrive on time.
Skylar’s Bottom Line:
- The key to healthy eating when flying is to plan ahead! If flying, think about how many layovers you may have, how long your flights are and how much time you will have at the airport. Plan to bring home made nutritious snacks to keep for feeling satisfied.
- Be sure to pack snacks full of protein and fiber to keep your energy levels up throughout your travels. Foods such as almonds, dried edamame or chickpeas and vegetables are great options.
- You can find healthier snacks at the airport or train station if you don’t have time to plan ahead.
- Traveling can be stressful, so don’t add too much extra pressure on yourself if you don’t have the time to plan ahead. Once you make it to your destination, you can start back on your healthy eating ways!