Travel Food: Smart Snacking On The Go

Planning what food to take while travelling can be challenging, especially if you're trying to eat healthily and stick to a budget. Whether you're travelling by plane, train, bus, or car, there are some key considerations to keep in mind. Firstly, it's important to plan ahead and determine whether you'll need to keep foods refrigerated or if you'll be packing foods that are safe at room temperature. If you're flying, you'll also need to consider which foods are allowed through airport security. Packing meals and snacks can be a great way to save money and ensure you have nutritious options available, especially if you're travelling for a long period of time.

Healthy snacks for the plane

Healthy snacks are a great way to stay energised and satisfied throughout your flight. Here are some ideas for healthy snacks to bring on a plane:

Fruits and Vegetables

Fruits and vegetables are excellent choices for plane snacks as they are light, easily digestible, and provide instant energy. Opt for firm fruits like apples, bananas, peaches, plums, or whole fruits that are in season. You can also pack cut vegetables such as carrots, bell peppers, cucumbers, and celery. Just be mindful of any customs regulations regarding bringing fresh produce into your destination country.

Nuts and Dried Fruits

Nuts and dried fruits are nutrient-dense, energy-boosting snacks that can help you fight cravings and keep your energy levels up during your travels. Almonds, pistachios, peanuts, and cashews are all great options. You can also make your own trail mix by combining a variety of nuts, dried fruits, and seeds like sunflower seeds, flaxseeds, and chia seeds. Just be mindful of any fellow passengers with nut allergies.

Protein Bars and Snacks

If you're looking for something more substantial, protein bars, fruit and nut bars, or granola bars can be excellent choices. Look for options that are low in sugar and packed with nutrients. Some good options include KIND Bars, LARABARS, or homemade protein balls made with peanut butter, oats, and seeds.

Savoury Snacks

For something savoury, you can pack pretzels, crackers, or popcorn. Hummus with sliced vegetables or whole-wheat pita is another tasty and healthy option. If you're travelling by car, you can also pack a whole-grain pasta salad, turkey sandwiches, or hard-boiled eggs.

Drinks

Don't forget to stay hydrated! Bring an empty reusable water bottle and fill it up after passing through security. You can also pack tea bags and ask the flight attendants for hot water. Green tea is a great option for energy, and ginger tea can help calm your stomach and nerves if you're prone to air sickness.

Non-perishable goods

Non-perishable foods are a great option for travel, as they don't require refrigeration and can be stored at room temperature. Here are some ideas for non-perishable food items to take while travelling:

Dried Fruit

Dried fruits such as bananas, craisins, peaches, and oranges are excellent non-perishable options. They are lightweight, easily digestible, and provide instant energy. Dried fruits can be purchased or prepared at home. For example, you can make your own banana chips by slicing raw bananas into thin chips and deep-frying them. Just remember to store them in airtight containers to keep them fresh.

Nuts and Nut Butters

Nuts like almonds, peanuts, pistachios, and roasted Bengal gram are nutritious and filling snacks. They can be mixed with dried fruits and dark chocolate to make a tasty trail mix. Nut butters, such as peanut butter, are also a good option, especially for travel, as they are filling and can be easily spread on bread or crackers.

Crackers, Breadsticks, and Pretzels

Whole-grain crackers, breadsticks, and pretzels are excellent choices for travel. They are filling, and their compact size makes them easy to pack and carry. Crackers can be paired with nut butter or hummus for a more substantial snack.

Granola and Snack Bars

Granola bars, power bars, and snack bars made with whole grains, nuts, and fruit are convenient options to fill you up between meals. They are compact and can be easily tucked into bags or suitcases.

Tortillas

Tortillas are versatile and take up minimal space. They can be used to make roll-up sandwiches, such as peanut butter and jelly or hummus and vegetable wraps.

Instant Oatmeal Packets

Instant oatmeal packets are a great option for a quick and hearty breakfast. They can be prepared with hot water from a hotel room kettle or microwave, or even with cold water in a pinch.

Canned or Packaged Foods

Canned or packaged foods such as tuna or chicken salad packets are excellent non-perishable options. Just remember that once opened, they will require refrigeration.

Foods to eat while travelling by bus or train

When travelling by bus or train, it's important to plan your meals and snacks ahead of time to ensure you stay nourished and energised throughout your journey. Here are some tips and food suggestions to consider when packing food for your trip:

General Guidelines:

• Opt for finger foods or dishes that can be easily eaten with your hands to avoid the hassle of managing utensils.
• Choose snacks that are mess-free and won't leave your seating area sticky or dirty.
• Avoid foods with strong odours, such as pickled items, stinky cheese, or fish, as they can be unpleasant for fellow passengers and may trigger nausea.
• Stay hydrated by bringing bottled water or juice, especially if you're consuming salty snacks.
• Prepare and pack your snacks in airtight containers or wrap them in aluminium foil to keep them fresh and prolong their shelf life.

Snack Ideas:

• Granola bars, breakfast bars, or protein bars—nutritious and convenient options that provide quick energy.
• Raw vegetables like celery, baby carrots, cherry tomatoes, and mini cucumbers—nutrient-packed, refreshing, and mess-free.
• Dried fruits, such as apricots, apples, prunes, or raisins—a sweet and healthy option that is easy to grab and eat.
• Trail mix or a customised mix of your favourite nuts, such as pistachios, walnuts, peanuts, or cashews—a good source of plant-based protein, healthy fats, and fibre.
• Pre-made sandwiches, such as PB+J or PB+banana on whole wheat bread—filling and easy to pack.
• Crackers, saltines, rice cakes, or animal crackers—light and crunchy snacks that can help combat nausea.
• Whole fruits like apples—nutritious, convenient, and less likely to make a mess.
• Cookies, muffins, or other baked goods—portable and tasty treats that can be easily packed and enjoyed.
• Popcorn—a lightweight and durable snack that can withstand exposure to air and moisture.
• Chips made from ripe bananas—a delicious and easy-to-make alternative to traditional potato chips.

Home-cooked food for long vacations

Planning and preparation

When travelling, it's important to plan ahead and consider how you will keep your food fresh and safe to eat. If you're travelling by car, a cooler is a great option to keep food chilled. If flying, you'll need to opt for food that is safe at room temperature.

Dry snacks

Dry snacks are a great option for long vacations as they are less likely to spoil. Nuts and dried fruits are nutritious and can help keep energy levels up. Banana chips are a tasty, easy-to-make option, but be careful not to eat too many as they are deep-fried. You can also make your own trail mix with nuts, cornflakes, lemon juice, oil, and spices.

Fruits

Whole fruits are a great option for travelling as they are light, easily digestible, and provide instant energy. Be sure to only buy fruits that are in season and avoid pre-cut fruits, as they may not have been stored properly and could carry bacteria.

Baked goods

Baked goods like biscuits, cookies, and muffins are excellent travel companions as they usually last for up to a week when stored properly. If you're a baking enthusiast, whip up a batch of your favourites before you leave, or pick some up from a local bakery.

Easy meals

If you're staying in a vacation rental with a kitchen, you can prepare simple meals to save money and ensure you're eating nutritious food. Here are some easy meal ideas:

• One-pot pasta with spinach and tomatoes, or a tomato-basil sauce
• Sheet-pan chicken tikka masala
• Shrimp tacos
• Grilled chicken and mango skewers
• One-pan braised chicken with soy sauce and tomatoes
• Grilled corn and steak fattoush
• Creamy lemon zucchini pasta
• Crispy chickpea and cucumber salad
• Grilled Margherita sandwiches
• Sheet-pan grilled cheese sandwiches
• Pizza roll casserole
• Grilled pineapple chicken

Drinks

Staying hydrated is crucial, especially when travelling in hot climates. Bring a reusable water bottle to fill up whenever possible. You can also make your own refreshing drinks like a lime coconut smoothie or a strawberry watermelon slush.

Condiments and spices

Don't forget to pack your favourite condiments and spices to add flavour to your meals. A little salt, pepper, olive oil, and vinegar can go a long way in perking up simple meals.

Storage and utensils

Bring storage containers for leftovers and to store any perishable food items. If you're staying in a vacation rental, it's a good idea to bring your own knives and a sheet pan, as these may not be provided.

Happy travels and bon appétit!

Perishable foods for car rides

Perishable foods are an important consideration when packing food for a car ride. While non-perishable snacks are convenient, perishable foods can provide more variety and nutrition. Here are some tips and suggestions for packing perishable foods for your next car trip:

Planning and Packing:

• Plan your meals and snacks in advance. Consider the duration of your trip and the number of people travelling.
• Pack perishable foods directly from the refrigerator into a cooler. Keep meat and poultry separate from foods that will be eaten raw, such as fresh fruit.
• Maintain a cooler temperature of 40 degrees F or colder. Use several inches of ice or frozen gel packs to keep the temperature low.
• Freeze water bottles and juice boxes to help keep the cooler cold and to have chilled drinks during your trip.
• Place the cooler inside the air-conditioned car, not in the trunk.

Perishable Food Options:

• Whole-grain pasta salad or quinoa salad
• Turkey and cheese sandwich on whole-wheat bread
• Hard-boiled egg and cheese in a whole-wheat pita
• Sliced fresh fruit like melon and berries
• Cheese and whole-grain crackers
• Whole-grain pretzels
• Coffee or tea
• Yogurt
• Hummus with sliced tomato, pepper, and cucumber in a whole-wheat pita
• Whole fruits such as plums, peaches, bananas, apples, and oranges
• Cut vegetables like carrots, bell peppers, cucumbers, and celery
• Fresh corn on the cob
• Canned tuna, chicken, or salmon
• Deli meats such as ham or salami
• Cheese, such as mozzarella, cheddar, or string cheese
• Pita pocket sandwiches with various fillings
• Homemade vegetable chips, such as kale chips

Combining Perishable and Non-Perishable:

• Pair perishable foods with non-perishable items for a balanced meal. For example, have fresh fruit with granola or nuts, or make a sandwich with perishable fillings and non-perishable bread or wraps.
• Use perishable foods as toppings for non-perishable bases. For instance, add fresh vegetables to instant ramen or use canned tuna for a pasta salad.

Food Safety:

• Wash your hands before handling food and before eating.
• Keep a separate box or bag with cleaning supplies in case of spills or messes.
• Always follow food safety guidelines when handling perishable foods. Consume perishable foods within a few hours to avoid spoilage.
• If you have access to a refrigerator at your destination, you can pack perishable foods that can be consumed later in your trip.

Frequently asked questions