Healthy Snacks for Planes, Trains and Automobiles

22.12.2023 - 11:33 / nytimes.com

Over the river and through the woods — if only it were that simple. For most people, traveling involves eye-glazing waits at an airport or train station, or hours of driving. At some point, you’ll want a snack.

Snacking healthfully while in transit can be tricky. The grab-and-go options “are likely to be processed or ultra-processed foods higher in fat, higher in sodium and lower in fiber,” said Kayli Anderson, a registered dietitian and faculty member of the American College of Lifestyle Medicine.

Deviating from your usual routines when you travel can lead to unpredictable spikes in hunger, she added. And time pressures — rushing to catch a flight or train, for example — can make it hard to sit down for a meal.

“Boredom eating” is also common during long trips, said Shona Halson, a professor and behavioral science researcher at Australian Catholic University in Brisbane. Research has shown that being bored can increase the desire to snack, as well as the urge to consume unhealthy foods.

An occasional day of suboptimal snacking isn’t a big deal, Ms. Anderson said: One bad snack “or even one entire trip-worth of meals is not going to make or break your health.” But if eating well on the road is a priority, here are some expert strategies and suggestions.

“The key to travel snacking is to plan ahead,” said Christopher Taylor, a professor of medical dietetics and family medicine at Ohio State University. “If you can become less reactive, that gives you a big leg up.”

“You pack your toothbrush. Pack your snacks, too,” echoed Joan Salge Blake, a clinical professor of nutrition at Boston University.

Nuts are Ms. Salge Blake’s go-to choice. “They’re heart-healthy and a source of fiber, which most Americans are short of in their diets,” she said. Pistachios are her favorite because, unlike many other nuts, they’re a complete protein source — meaning they contain all nine essential amino acids. “But all nuts contain protein, which helps you feel full,” she added.

She also recommended packing dried fruit — apricots and raisins, for example — because it’s a source of potassium and fiber. Eat the fruit and nuts together “and you’ve got a great sweet and savory snack,” she said.

Lisa Young, a registered dietitian in private practice in New York, said “hummus with veggie sticks — carrots, red pepper, jicama, celery — are at the top of my list.” The chickpeas in hummus are another complete protein.

“If you’re traveling by car, the ability to pack your own cooler is an advantage,” Dr. Taylor said. He suggested stocking protein-rich foods like cold chicken or hard-boiled eggs. Nut-butter sandwiches made with whole-grain bread are another healthy choice, he said.

If packing snacks ahead of time isn’t realistic, many