Another busy travel season is upon us, and TBVH (to be very honest), nobody has time for “hangry” travel antics. We’re in our balanced mood era; our feel-good era, and we want to stay there. Let’s face it, though, the airport (which one? all airports) can have rather limited snack options that don’t tank our energy or make us feel guilty.
For those long flights, it’s best to be prepared. (Photo Credit: Leio McLaren)
It’s especially important to fly prepared when traveling with kiddos. (Photo Credit: Hanson Lu)
A sugary snack bar and some kettle chips don’t always cut it when we’re heading somewhere for an important meeting, sightseeing and activities, or (perhaps hardest of all), when we’re traveling with kids in tow.
So, we need some good, balanced snack options because we’re also in our planning ahead era. Enter this list to save the day. Here are some balanced snack ideas to throw in your carry-on (or seek out at the airport) for various travel situations. Bon appétit!
For Long Flights
For 2+ hour flights, opt for snacks where protein is the star of the show, because protein keeps you fuller, longer. However, protein alone isn’t enough to fill you up and keep your blood sugar stable.
Bring individually packaged Greek yogurt fruit cups — or better yet, make your own. Just make sure it’s small enough to get through TSA! (Photo Credit: Milada Vigerova)
Pairing protein foods with a fiber-rich carbohydrate or some fat will help you get the most from your snack. Here are some protein-heavy, balanced snack options:
- 2 Hard-boiled eggs, carrots, and guacamole (we love Costco’s individual-sized avocado spread, which is TSA-friendly)
- Nitrate-free beef or turkey jerky, a mozzarella cheese stick, and carrots
- Cucumber spears, an individual cream cheese, and almonds (dip the cucumber spears in the cream cheese — if you dare, almonds dipped in cream cheese are delicious, too)
- Individual Greek yogurt topped with blueberries and hemp seeds (which can be found at Trader Joes, Whole Foods, and more)
- Parm Crisps, an individual hummus packet, and bell pepper slices (dip the crisps and pepper slices in the hummus)
For the Kids
We can probably all agree that avoiding hangry kids is tricky, but vitally important. A sugar crash in a four year old can feel monumentally more steep (and generally more aggravating) than a sugar crash in an adult.
Ahead of time, make no-bake energy bites that will keep the kiddos fed. (Photo Credit: @naturezen)
Better yet — bake and pack individual muffins for a healthier sweet treat. (Photo Credit: @anton)
Stay ahead of potential plummets with low-glycemic, balanced snacks that even the picky eaters will actually want to enjoy:
- Individually-wrapped cheddar cheese slices (Tillamook makes great ones), cashews (pumpkin seeds if there’s a nut allergy), and apple slices
- Whole-grain crackers, nut butter spread (sunflower butter if there’s an allergy), and banana slices – pre-make little cracker sandwiches or let your kid have fun making their own in-flight
- Orange slices, Greek yogurt, and pumpkin seeds (top the yogurt with the fruit and seeds)
- No-bake blueberry-almond energy bites (You’ll need to make these ahead of time, but they store well in the fridge — we like this recipe from The Seasoned Mom)
- Homemade peanut butter banana muffins, using this recipe from Ambitious Kitchen. The peanut butter will keep everyone full and the oat flour is a fiber-rich carbohydrate for balanced energy. (We recommend bringing more than one per person!)
For Shorter Flights
On shorter flights, you can often pair a snack you bring aboard with the snack they’re handing out during beverage service (pretzels, peanuts, or a cracker mix).
In a bind, mix unsalted nuts and dried fruit with the pre-packaged flight snack. (Photo Credit: Tetiana Bykovets)
Pretzels: The quintessential healthy-ish airplane snack. (Photo Credit: Sara Cervera)
Airplane snacks are typically pretty carb-heavy, so add protein and fiber to round out your balanced mid-flight snack:
- Individual cottage cheese (we like the organic brand Good Culture), a That’s It mini fruit bar, and the pre-packaged airplane snack – if it’s pretzels or crackers, dip them in the cottage cheese to your content
- Nitrate-free turkey jerky, an apple, and the pre-packaged airplane snack
- Individually-wrapped cheddar cheese, dried apricots, and the pre-packaged airplane snack
Note: Some airlines like to give you a high-sugar snack like Biscoff cookies or brownie brittle. If your willpower can stand it, you’ll reap the rewards of a stable mood and no energy crash if you decline and enjoy your own, balanced snack instead.
At the Airport
Because, hey, we don’t always have time to plan ahead.
No matter where you’re going, you will feel better prepared for adventure once you arrive having been fueled by healthy snacks. (Photo Credit: Danijela Prijovic)
Here’s what to snag prior to your flight:
- An apple, trail mix, and a mozzarella string cheese
- Oatmeal with fruit or nut toppings (Starbucks has it) and a hardboiled egg
- The Protein Box from Starbucks, which includes a hardboiled egg, cheese, fruit, and nut butter
- Lightly salted nuts (almonds or mixed nuts are best) and an orange
- An Rx Bar and some pistachios – you can find and quickly purchase both at almost every US airport
Food is fuel, and just like the airplanes we fly on and the cars we drive in, we need it to get through long travel days. Do yourself a favor and choose balanced, energy-boosting snacks on transit days.
You’ll feel better about ordering the dessert, wine, or deep fried dish you’re eyeing on vacation if you do.
