Are you trying to eat healthy, but struggling with snacks? During my baby-steps to a healthier me, I’ve been struggling with snacks, especially when I travel. I think of all these great snacks that I can take with me, but then food safety realization sets in and suddenly I find myself at a loss. You can’t always have temperature control while traveling.
During a two day, out of town conference, I had brought yogurt with cut up fruit and granola to have both days for a snack. When I checked into my hotel the 1st night, the mini fridge wasn’t working. The hotel was supposed to replace the refrigerator while I was at dinner, but when I returned there was no new mini fridge. I had to throw everything away! I hate being wasteful, so I want to compile a list of healthy snacks that don’t require temperature control.
The Ohio State University Wexner Medical Center has fantastic handouts for healthy snacks. They even have handouts broken down into specific categories. Are you looking for snacks to control your blood sugar, snacks under 100 calories or just a list of healthy snacks in general? You can find all of these handouts, plus more on their patient education health information website. I’ve taken their general healthy snacks handout and picked out the items that don’t need temperature control. I have listed them below along with a few more additions. Make sure your snack has a balance of carbohydrates with fiber and protein. Snacks that are low in sugar do a better job of controlling your appetite. The nice part about many of these snacks is that if you forget to bring them with you, you can find them in most convenient stores.
Carbs
- 1 small apple
- ½ large banana or pear
- 2 tablespoons raisins
- 5 to 6 whole wheat crackers
- 3 graham crackers
- 3 cups popcorn with less than 3 grams of fat per serving
- ½ whole wheat pita or 1 slice whole wheat bread
Protein
- 1 tablespoon natural peanut butter or other nut butter
- ¼ cup nuts
- ¼ cup roasted chickpeas
- Tuna pouch (the pouches don’t have to be drained)
Combinations
- 1 small apple with 1 tablespoon peanut butter
- 1 cup homemade trail mix (2 tablespoons dried fruit, ¼ cup almonds and 1 cup puffed cereal)
- ½ whole wheat pita filled with ½ cup tuna salad (tuna salad is mixed right in pouch with a light mayonnaise packet-found in deli sections of grocery stores. I sometimes even grab a mustard packet as well for added flavor)
- 2 tablespoons raisins and ¼ cup roasted unsalted almonds
- ½ peanut butter sandwich
- ¼ cup roasted chickpeas and ½ a large banana
What are some of your favorite travel snacks?
