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- I’m a dietitian who frequently travels for work. These 6 protein-filled snacks are always in my carry-on bag. (businessinsider.com)
Local Dietitian Shares Her Top Picks for Healthy Travel Snacking
For many of us, the idea of healthy eating goes out the window the moment we step foot in an airport or hit the road for a long trip. But one local dietitian says it doesn’t have to be that way! Lauren Manaker, a registered dietitian who’s practically a professional traveler herself, is sharing her secrets for staying fueled and fit, even when schedules are unpredictable and airport food is… well, airport food.
Manaker emphasizes that protein is her best friend when navigating layovers, long flights, and unexpected delays. “Long flights, unpredictable schedule changes, and layovers can drain my energy and leave me reaching for the nearest sugary pastry,” she explains.
Protein, she notes, is key to keeping blood sugar stable and staving off those dreaded energy crashes. Plus, with airport dining often being a pricey gamble, packing your own snacks is a smart move for both your waistline and your wallet.
The dietitian’s carry-on essentials aren’t just for travel days; she also uses these versatile, protein-packed goodies to boost lackluster salads or quick meals once she reaches her destination. Here are Manaker’s go-to healthy travel snacks:
Sweet Tooth Solution: Junkless Protein Bars
When a craving for something sweet strikes, Manaker reaches for a Junkless protein bar. Her favorite, the chocolate-chip-cookie-dough flavor, is coated in chocolate and studded with semisweet chips, making it feel like a decadent treat.
But don’t let the taste fool you – it packs a serious nutritional punch with 15 grams of protein and plenty of fiber to keep you full. Manaker also gives these gluten-free bars her seal of approval for their clean ingredient list, free from artificial flavors, sugar alcohols, or high fructose corn syrup.
Savory Kick: Kraft Pepper-Jack Sticks
For a savory snack that delivers, Manaker stocks up on Kraft’s Big Cheese Snack pepper-jack sticks. Each stick boasts a robust 17 grams of protein and features simple, familiar ingredients.
The added jalapeños provide a pleasant, spicy kick that’s perfect when you’re craving something with a little zest. They’re also incredibly convenient, offering a quick protein fix in a small, easy-to-open package, ideal for a hurried moment at the gate.
No-Mess Munching: Wonderful Unshelled Pistachios
Pistachios are Manaker’s go-to nut for their stellar nutritional profile, offering fiber, protein, and healthy fats. She particularly loves Wonderful’s unshelled variety, which eliminates the need for cracking and messy cleanup – a definite plus when traveling. Opting for the unsalted version is an extra bonus, helping to prevent dehydration and bloating often associated with high-sodium snacks.
Versatile Boost: Justin’s Peanut Butter Packets
These single-serve peanut butter pouches from Justin’s are a powerhouse of nutrition, with 7 grams of protein per packet, along with healthy fats and micronutrients. Manaker often pairs them with a fresh banana or apple from an airport kiosk.
The fruit provides quick-digesting carbs for immediate energy, while the peanut butter’s protein and fat ensure that energy is sustained throughout the journey. Plus, their compact size means they take up virtually no space in your bag.
Crunchy Alternative: Biena Chickpea Snacks
If you’re someone who reaches for potato chips when a craving for crunch hits, Manaker suggests Biena Chickpea Snacks as a healthier alternative. The honey-roasted flavor offers a delightful tangy and sweet twist.
Each serving provides 5 grams of plant protein and 5 grams of fiber. These robust chickpeas are also plant-based, gluten-free, peanut-free, tree-nut-free, grain-free, and dairy-free, making them a considerate choice if you’re traveling with companions who have allergies.
Dessert-Inspired Delight: Day Out Protein Balls
When a sweet treat is in order during a layover, Manaker turns to Day Out’s brownie-flavored protein balls. These single-serve packs contain four bite-sized protein balls, delivering a total of 12 grams of protein.
They’re plant-based, gluten-free, dairy-free, and vegan, made with recognizable ingredients like dates and nut butter. These brownie bites allow Manaker to indulge her sweet tooth while providing the necessary nutrition to power through a long travel day.
So, next time you’re packing for a trip, consider taking a page out of this dietitian’s book. A little planning can go a long way in making your travels healthier and more enjoyable!