A Guide to Staying Energized On-the-Go

Why is it that at the airport or in a gas station store, our diet plans disappear and our impulses kick in? It’s as if nothing counts while in transit and suddenly you’re paying an exorbitant price for a dry sandwich and panic-ordering a sugary frappe. After the sugar spike, all that’s left is you feeling bloated and a little unsatisfied—lined up to make another impulse snack purchase.

The key to avoiding junk food temptations while on the road is having a stash of nutritious snacks. Here are some healthy snack ideas to keep in your carry-on:

1. Date Balls (with a simpler option for lazy bakers)

Dates are highly nutritious, packed with fiber and antioxidants, and may help promote brain health. Date balls are easy to make at home and can be customized with your favorite ingredients for a balanced snack.

• Healthy Fats: Include nuts and chia seeds with healthy fats for a more sustained energy release.
• Protein Boost: Add some of your favorite protein powder to the mix. This makes the date balls more satiating and energizing.
• No Added Sugar: When made at home, you can control the sweetness and avoid added sugars.

Lazy tip: If you’re not up for blending and shaping date balls the night before a long trip, simply open each date and fill with nut butter (we’d recommend macadamia butter, of course, for the perfect fat profile!). Set these in the fridge, and you’re good to go.

2. Raw or Dry Roasted Nuts

Nuts are a super convenient, tasty snack to take on the go. They’re packed with healthy fats, protein, and fiber, making them an excellent choice for sustained energy during your travels. We’ve listed some of the healthiest nuts to opt for, each containing healthy fats, low carb content, and low anti-nutrients.

• Walnuts: The richest nut in Omega-3 fatty acids and polyphenols, walnuts support brain function and may help reduce inflammation.
• Macadamia Nuts: The only nut with Omega-7s and more healthy monounsaturated fats than any other nut and even avocado. These Mediterranean-style fats are satiating and good for the skin–ideal ahead of a summer holiday.
• Pecan Nuts: Pecans are higher in antioxidants than almonds and cashews, and contain good levels of monounsaturated fats.

Ensure you choose nuts without added seed oils, as these can oxidize during the roasting process and negate their health benefits. When opting for seasoned nuts, avoid those with added sugars, anti-caking agents, and unnecessary additives. Instead, look for seasonings like sea salt or simple spices for flavor.

3. Rice Cakes with Cottage Cheese

Rice cakes topped with cottage cheese make for a light yet filling and satisfying crunchy snack that’s fairly easy to pack and prepare.

• High in Protein: Cottage cheese is an excellent source of protein, which helps keep you full and supports muscle repair.
• Low-Calorie: Both rice cakes and cottage cheese are low in calories, making this a great option for calorie-conscious individuals.
• Rich in Calcium: Cottage cheese provides a good amount of calcium, which is essential for bone health.
• Convenient: Cottage cheese is easy to transport and can be portioned out into travel-friendly containers.

Drizzle a little organic honey over the top for sweetness or 100% macadamia purée for a buttery addition of healthy fats (this Blueprint macadamia purée comes in portable sachets).

4. Fresh Fruits

It may seem obvious, but whole foods are always best. The natural sweetness in fruit is ideal for curbing sugar cravings, while the fiber keeps you full for longer. Apples, bananas, clementines, figs, and blueberries are easy and not too messy to eat.

• High in Vitamins and Minerals: Essential for immune function and skin health.
• Antioxidant-Rich: Helps fight oxidative stress and inflammation.
• Portable and Convenient: Skip all the single-use plastic packaging. Fruit comes in its own natural packaging (aka skin).

Watermelon slices in a container are also a great idea. They leave you feeling hydrated and instantly set a summery mood for your vacation ahead. (Hint: Pack some wet wipes to avoid post-indulgence stickiness!)

5. Keto and Paleo Snack Bars

When seeking out a healthy snack bar, a good place to start is looking for Keto and Paleo-certifications. Keto-friendly bars will contain less or no sugar, while Paleo signifies more natural ingredients. These Coconut & White Chocolate Snack Bars are a go-to for travelers ready to get into tropical holiday mode.

A few things to look out for when selecting your snack bar:

• Healthy Fats: Feel full for longer with nuts as the first ingredient. Macadamias are the best source of monounsaturated fats, and pecans can be a good choice too. Be cautious with nuts higher in anti-nutrients, like peanuts and almonds.
• Low Sugar: Bars with no added sugars, lower carb contents, and Omega 7s from macadamia nuts help to keep blood glucose levels steady and avoid a spike.
• Avoid Seed Oils: Look out for added seed oils (canola, sunflower oil etc.) common in many bars and convenience foods. These are pro-inflammatory and can lead to health concerns.

Most of the bars lining the aisles of convenience stores use callouts like ‘High in protein’ and ‘Good source of fiber’ to distract from the sugars, oils and artificial additives in their ingredients lists. Reading the back of the label carefully is essential for making the healthiest choice.

How to Stay Healthy Wherever You Are

Keeping up with your healthy lifestyle while traveling doesn’t have to be a challenge. By packing these nutritious and portable snacks, you’ll ensure you have satisfying options no matter where your journey takes you. Traveling prepared with healthy snacks helps you avoid expensive and health-damaging impulse buys. With wholesome snacks like these, you’ll arrive at your destination feeling more energized and ready to embrace your adventures.