Travel Snacks: Nourishing Your Body On-the-Go


August 1, 2023

Travelling is an exciting and enriching experience that allows us to explore new places, cultures, and cuisines. Whether you’re embarking on a thrilling road trip, flying to exotic destinations, or taking a scenic train journey, one thing remains constant – the need for nourishment on the go. Travel snacks play a crucial role in keeping us energized, satisfied, and focused during our adventures.

The aim of this article is to help you make smarter choices when it comes to fueling your body while travelling. We’ll not only focus on the nutrients you should look for in travel snacks but also highlight the pitfalls of unhealthy choices, enabling you to make informed decisions.

Whether you’re a health-conscious globetrotter or someone seeking to maintain a balanced diet while away from home, our carefully curated snack ideas will cater to your needs. From road trips to air travel, train journeys to exploring airport and station food options, we’ve got you covered with a diverse range of snack recommendations.

Choosing Healthy Travel Snacks

When it comes to selecting travel snacks, it’s essential to prioritize nutrition and opt for options that will keep you feeling energized and satisfied. Here are some key factors to consider when choosing healthy travel snacks:

Key Nutrients to Look for

Protein: Protein-rich snacks help to keep you full for longer, maintain muscle mass, and provide sustained energy. Look for options like nuts, seeds, yoghurt, and protein bars.

Fibre: High-fiber snacks aid digestion and promote a feeling of fullness. Fruits, vegetables, whole grain crackers, and nuts are excellent sources of fibre.

Healthy Fats: Healthy fats provide a concentrated source of energy and support brain function. Nuts, seeds, avocados, and nut butter are great choices.

Vitamins and Minerals: Incorporating snacks with essential vitamins and minerals enhances overall health. Fresh fruits, vegetables, and whole grains are nutrient-rich options.

Avoiding Unhealthy Snack Choices

Excessive Sugar: Steer clear of snacks high in added sugars, as they can lead to energy spikes and crashes. Opt for whole fruits or snacks with naturally occurring sugars instead.

High Sodium Content: Too much sodium can lead to bloating and dehydration, especially during travel. Choose snacks with lower sodium content and avoid heavily salted options.

Artificial Ingredients and Preservatives: Read labels carefully and avoid snacks with artificial flavours, colours, and preservatives. Look for whole food options or minimally processed snacks.

Practicality and Portability

Non-perishable: Opt for snacks that do not require refrigeration and can withstand travel conditions.

Easy to Open: Choose snacks that come in travel-friendly packaging or are easy to open, especially during flights or public transport.

Minimal Mess: Consider snacks that are not messy and won’t create a mess in your travel bag or vehicle.

Homemade vs. Store-Bought Snacks

Homemade Snacks: Preparing your snacks at home allows you to control the ingredients, ensuring they are fresh, nutritious, and tailored to your taste.

Store-Bought Snacks: If making snacks at home isn’t feasible, select store-bought options carefully, focusing on nutrient-dense, low-processed choices.


When choosing travel snacks, it’s crucial to prioritize nutrition to keep yourself energized and satisfied throughout your journey. Key nutrients to look for include protein, which sustains energy and muscle mass, found in nuts, seeds, yoghurt, and protein bars; fibre, aiding digestion and fullness, found in fruits, vegetables, whole grain crackers, and nuts; healthy fats, supporting brain function and energy, found in nuts, seeds, avocados, and nut butter; and essential vitamins and minerals, promoting overall health, found in fresh fruits, vegetables, and whole grains. Avoid snacks high in added sugars, excessive sodium, and artificial ingredients. Prioritize practicality and portability with non-perishable, easy-to-open, and mess-free options. Homemade snacks provide control over ingredients, while nutrient-dense store-bought choices are suitable alternatives.

Healthy and Nutritious Snack Ideas For Travel

  1. Homemade Trail Mix Recipes

Create your own personalized trail mix by combining nuts like almonds, walnuts, and cashews with dried fruits such as raisins, apricots, and cranberries. Add some seeds like pumpkin or sunflower seeds for extra crunch and nutrition. Avoid adding sugary candies and opt for dark chocolate chips for a touch of sweetness.

  1. Fresh Fruit Options

Pack a variety of fresh fruits that are easy to eat on the go, such as apples, bananas, grapes, and berries. These natural, hydrating snacks provide essential vitamins and natural sugars to keep your energy levels up during the drive.

  1. Whole Grain Crackers and Nut Butter

Choose whole-grain crackers or rice cakes and pair them with your favourite nut butter (peanut, almond, or cashew). Nut butter is a great source of healthy fats and protein, while whole grains provide lasting energy.

  1. Veggie Sticks with Hummus

Cut up an assortment of colourful vegetables like carrots, celery, bell peppers, and cucumber. Pack them in a container with a side of hummus for a delicious and satisfying snack that offers both fibre and nutrients.

  1. Greek Yogurt Parfait with Granola

Pre-portion Greek yoghurt into small containers and top it with fresh fruit and a sprinkle of granola. Greek yoghurt is high in protein and calcium, while granola adds a crunchy element and extra nutrients.

  1. Nutrient-Rich Energy Bars

Look for energy bars that are made with natural ingredients, such as nuts, seeds, dried fruits, and whole grains. Avoid bars with high-added sugars and artificial additives. These bars are convenient and provide a quick boost of energy during your train or bus journey.

  1. Cheese and Whole Grain Crackers

Pack some sliced cheese (e.g., cheddar, Swiss, or Gouda) along with whole grain crackers for a satisfying and protein-rich snack. The combination of protein and whole grains will keep you feeling full and energized throughout your journey.

  1. Fresh Vegetable Sandwiches

Prepare a wholesome vegetable sandwich with whole grain bread, fresh lettuce, sliced tomatoes, cucumber, and your favourite spreads (hummus, pesto, or avocado). This savoury option offers a mix of nutrients and flavours to enjoy on the train or bus.

  1. Sliced Hard-Boiled Eggs with Salt and Pepper

Hard-boiled eggs are an excellent source of protein and healthy fats. Peel and slice them before your journey and sprinkle a pinch of salt and pepper for added flavour. This simple snack will keep you satisfied and nourished during your travel. 

  1. Chia Seed Pudding with Berries

Prepare chia seed pudding the night before your trip by mixing chia seeds with your choice of milk (e.g., almond, coconut, or soy). Let it sit in the refrigerator to thicken. Before your journey, top it with fresh berries for a delightful and nutrient-rich snack.

Portion Control and Mindful Snacking

  1. Avoiding Overeating During Travel

It’s easy to get carried away with snacking during long journeys, leading to overeating and discomfort. Be mindful of portion sizes and avoid mindlessly munching on snacks out of boredom. Pay attention to your body’s hunger cues and try to differentiate between genuine hunger and emotional eating.

  1. Pre-portioned Snack Packs

Prepare pre-portioned snack packs before your trip to help control your intake. Divide snacks like nuts, trail mix, or chopped fruits into smaller containers or resealable bags. Having pre-measured portions on hand will prevent you from mindlessly eating an entire bag of snacks in one go.

  1. Mindful Eating Tips

Practice mindful eating by savouring each bite and eating slowly. Take time to appreciate the flavours, textures, and aroma of your snacks. Avoid distractions like screens or reading material while eating, as this can lead to unconscious overeating. Engage with your surroundings and enjoy your snacks with full awareness.

Mindful snacking and portion control are crucial for maintaining a balanced diet while travelling. By being mindful of what you eat, how much you eat, and paying attention to your body’s signals, you can enjoy your travel snacks without compromising your health and well-being. Remember, the goal is to nourish your body with nutritious snacks that keep you energized and satisfied throughout your journey.

HealthifyMe Suggestion 

Many people suffer from motion sickness. For many, the solution may be taking a tablet or other medication, but there are many natural foods which for centuries people have used to help them deal with motion sickness. Try to eat small portions as frequently as possible and stay away from heavy, greasy and acidic foods as they worsen sickness because they are slower to digest. Always pick foods which are mild in taste and smell to stop the uneasiness of the stomach. A few examples of these are 

  1. Crackers, their bland taste helps against vomiting as it can help reduce the stomach irritation caused by acid.
  2. Apple – Being a rich source of fibre and vitamins helps to clean your stomach of nausea-inducing chemicals. 
  3. Ginger- lessens the feelings of nausea and sweating as it easily triggers digestion.
  4. Banana – combats excessive acid content in the stomach. 
  5. Nuts – Nuts are a good source of protein and can help restore your energy to guard against nausea.


As you embark on your travel adventures, it’s essential to prioritize your health and well-being by choosing nutritious and satisfying snacks to keep you energized throughout the journey. By considering key nutrients such as protein, fibre, healthy fats, vitamins, and minerals, you can select snacks that provide the nourishment your body needs while on the go.

Hydration is essential during travel to stay refreshed and maintain optimal bodily functions. Always prioritize water as your primary hydration choice, but consider alternatives like coconut water and herbal teas for variety and added benefits. Avoid sugary beverages, as they can lead to dehydration and negatively impact your overall health.

By incorporating these travel snack ideas and following mindful eating and hydration practices, you can make your journey more enjoyable, healthy, and fulfilling. With the right snacks on hand, you’ll be ready to explore new destinations and create lasting memories, all while nourishing your body along the way. Bon voyage!

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Can you suggest some healthy travel snack options?

Certainly! Some healthy travel snack options include fresh fruits, nuts, trail mix, whole grain crackers with nut butter, and homemade energy bars made with natural ingredients.

Are there any portable snack ideas for long journeys?

Absolutely! Portable snack ideas for long journeys include a pre-portioned trail mix, granola bars, fruit cups, cheese sticks, and cut-up vegetables with hummus.

How can travel snacks help in maintaining energy levels?

Travel snacks rich in protein, fibre, and healthy fats can provide sustained energy throughout your journey, preventing energy dips and helping you stay alert and focused.

Can you recommend some non-perishable snacks for travel?

Non-perishable travel snacks include dried fruits, nuts, rice cakes, and individually packaged nut butter.

What are some snack options for individuals with dietary restrictions?

For individuals with dietary restrictions, consider gluten-free crackers, vegan energy bars, fruit cups, dairy-free yoghurt alternatives, and allergen-free snack packs.

What are some convenient snack ideas for air travel?

Convenient snack ideas for air travel include pre-cut fruit, protein bars, pre-made sandwiches, single-serve hummus with veggie sticks, and dark chocolate.

Can travel snacks be nutritious and filling?

Absolutely! Nutritious travel snacks packed with protein, fibre, and healthy fats can be very filling and keep hunger at bay during your journey.

Are there any pre-packaged travel snacks that are healthy?

Yes, there are many pre-packaged travel snacks that are healthy, such as dried fruits, roasted chickpeas, low-sugar granola bars, and single-serve nut butter packets.

Can you recommend some protein-rich travel snack options?

Of course! Protein-rich travel snack options include hard-boiled eggs, Greek yoghurt cups, and protein bars with low sugar content.

Are there any snack ideas that won’t cause a mess while travelling?

Yes, mess-free snack ideas for travelling include whole fruits (e.g., apples, oranges), pre-portioned nut packs, and sealed cheese sticks.

Can you suggest some portion-controlled travel snacks?

Pre-portioned travel snacks can include mini hummus cups, single-serve guacamole, portioned trail mix, and small fruit cups.

What are some healthy snack choices for road trips?

Healthy snack choices for road trips can include vegetable sticks with dip, homemade popcorn, low-sugar energy balls, and whole-grain bread.

Can travel snacks be satisfying and flavorful?

Travel snacks can be both satisfying and flavorful with options like seasoned nuts, dark chocolate, seasoned popcorn, and fruit-infused water.

About the Author

Nahida is a registered dietician with 9 years of experience, working extensively with individuals dealing with obesity, diabetes, thyroid and PCOD. In addition, she has worked with NGOs supporting cancer patients by providing them with nutritional counseling. After completing her post-graduation in Dietetics & Applied Nutrition from Mumbai University, she went on to finish her MBA in Healthcare Services. Nahida is also a certified diabetes educator from International Diabetes Center. Currently a Sr. Nutritionist with HealthifyMe, Nahida is looking forward to let people take their weight off their mind and body by enjoying the journey.

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