{"id":7130,"date":"2008-08-01T10:00:00","date_gmt":"2008-08-01T10:00:00","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/uncategorized\/healthy-snacks-to-pack-when-traveling\/"},"modified":"2025-06-30T18:25:25","modified_gmt":"2025-06-30T18:25:25","slug":"healthy-snacks-to-pack-when-traveling","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/healthy-snacks-to-pack-when-traveling\/","title":{"rendered":"Travel Snacks"},"content":{"rendered":"\n<div id=\"articleText\">\n<h2><strong class=\"listHd\">Healthy Eating on a Cross-Country Flight<\/strong><\/h2>\n<h3><strong>Safe bet:<\/strong><\/h3>\n<p>Split a snack box with a travel companion. The 580-calorie Rightbite from United Airlines is filled with tuna, hummus, baked pita chips, raisins and organic crackers. Or get a low-calorie snack like the turkey sandwich with light mayo from Continental Airlines (offered on flights over three hours). It comes with a small bag of carrots and a fun-size candy bar that will only cost you 285 calories. Delta offers a Clif Mojo Bar that\u2019s high in protein (8g) and will tide you over for 200 calories.<\/p>\n<h3><strong>Steer clear:<\/strong><\/h3>\n<p>Avoid salty snacks, which dehydrate you in the already dry cabin air. Also beware of high-sugar, high-fat treats that pack the equivalent of a meal but leave you feeling unsatisfied.<\/p>\n<div class=\"inset blueCallout right\">\n<h2>Bring Your Own Snacks<\/h2>\n<p class=\"tight\"><span style=\"color: #4a4a4a\">The healthiest option is always to bring your own travel snacks. Try these tasty treats:<\/span><\/p>\n<ul class=\"noBullets tightList\">\n<li><span style=\"color: #4a4a4a\">Prepare individual servings of <strong>dried fruit<\/strong>; be sure to follow the serving size on the label.<\/span><\/li>\n<li><span style=\"color: #4a4a4a\">For car travel, bring a cooler with fresh fruit that\u2019s easy to pack, such as <strong>apples, bananas or grapes<\/strong>.<\/span><\/li>\n<li><span style=\"color: #4a4a4a\">Cut up <strong>raw veggies<\/strong>; they provide good fiber and a nice crunch.<\/span><\/li>\n<li><span style=\"color: #4a4a4a\">Freeze individual cartons of <strong>low-fat yogurt<\/strong> ahead of time for a refreshing and healthy treat.<\/span><\/li>\n<li><span style=\"color: #4a4a4a\">Pack single-serving sizes of your favorite <strong>high-fiber cereal<\/strong> in sandwich bags.<\/span><\/li>\n<\/ul>\n<\/div>\n<p><span style=\"color: #000000\"><!--\/inset --><\/span><\/p>\n<h2><span style=\"color: #4a4a4a\"><strong class=\"listHd\">Smart Eating When Stuck at an Airport<\/strong><\/span><\/h2>\n<h3><span style=\"color: #4a4a4a\"> <strong>Safe bet:<\/strong>&nbsp;<\/span><\/h3>\n<p><span style=\"color: #4a4a4a\">When your only choice is a terminal newsstand, opt for trail mix or a low-fat, high-protien energy bar as a travel snack. But, warns Lauren Antonucci, a registered dietician and the director of Nutrition Energy in New York City, follow the serving size on the trail mix (typically about a quarter cup or a palmful) and pass what\u2019s left on to a neighbor to avoid calorie overload.<\/span><\/p>\n<h3><span style=\"color: #4a4a4a\"><strong>Steer clear:<\/strong> <\/span><\/h3>\n<p><span style=\"color: #4a4a4a\">If a coffee shop is an option, beware of added calorie traps: \u201cWhole milk, flavored syrups and whipped cream can add 300 or more calories to your beverage,\u201d Antonucci says. Instead choose bottled water to stay hydrated while traveling.<\/span><\/p>\n<h2><strong class=\"listHd\">Healthy Options on the Road<\/strong><\/h2>\n<h3><strong>Safe bet:<\/strong><\/h3>\n<p>For a quick bite, stop by a mini-mart and head directly to the refrigerator section where you can find low-fat string cheese, fat-free yogurt or fresh fruit. For a meal, look for fast-food restaurants that offer salads with grilled \u2014 not fried \u2014 chicken and low-fat or fat-free dressing as healthy alternatives. Dr. Lisa Ritchie, associate professor in the department of family and consumer sciences at Harding University in Arkansas, also suggests a baked potato topped with chili to get 15% of your daily serving for fiber. \u201cPair that with water and lemon or a diet carbonated beverage,\u201d she says. \u201cCompared with a 20-ounce regular soda, the diet option will save more than 200 calories.\u201d<\/p>\n<h3><strong>S<\/strong><strong>teer clear:<\/strong><\/h3>\n<p>Avoid anything that\u2019s extra meaty, supersize, fried or sugary.<\/p>\n<h2><strong class=\"listHd\">Smart Snacking in Strangetown, USA<\/strong><\/h2>\n<h3><strong>Safe bet:<\/strong><\/h3>\n<p>At the local diner, look for baked or broiled chicken or fish and steamed veggies. \u201cDo not be afraid to ask questions,\u201d Antonucci says. \u201c\u2018How is that prepared?\u2019 \u2018What\u2019s the vegetable of the day?\u2019 \u2018Can I get a baked potato instead of fries?&#8217;\u201d<\/p>\n<h3><strong>Steer clear:<\/strong><\/h3>\n<p>Avoid inhaling huge portion sizes by splitting an entr\u00e9e with your travel companion. \u201cHigh-fat, high-cal items will leave you feeling guilty, sluggish and sleepy for the rest of the drive,\u201d Antonucci says.<\/p>\n<h2><strong class=\"listHd\">Keep it Healthy At the Beach<\/strong><\/h2>\n<h3><strong>Safe bet:<\/strong><\/h3>\n<p>\u201cRemember, you are on vacation to relax, unwind and enjoy \u2014 not to stress out or feel guilty after making bad food choices,\u201d Antonucci says. Start the day with a filling breakfast \u2014 say, an egg-white omelet with fruit and whole-wheat toast \u2014 to avoid a bad decision at the beachside caf\u00e9. Stay hydrated with water and fresh-fruit smoothies.<\/p>\n<h3><strong>Steer clear:<\/strong><\/h3>\n<p>Sure, the beach may seem better with a drink in your hand, but splurging on sugary mixed drinks (pi\u00f1a coladas, margaritas) will cost you two to four times the calories of a glass of beer or wine, Antonucci says.<\/p>\n<p>And don\u2019t forget to hit the gym if your travel plans allow it! You can <a href=\"https:\/\/www.goldsgym.com\/locations\/\">find a Gold\u2019s Gym<\/a> in all 50 states and many International countries.<\/p>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&lt;p&gt;You&#8217;ve been exercising hard and watching your diet &mdash; and you&#8217;re getting results. But now that summer travel season is here, your good habits are at risk. Here&#8217;s how to eat healthy when you&#8217;re on the go.&lt;\/p&gt;<\/p>\n","protected":false},"author":47,"featured_media":7131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[251],"tags":[65,259],"class_list":["post-7130","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-healthy-eating","tag-snacks"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7130","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=7130"}],"version-history":[{"count":3,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7130\/revisions"}],"predecessor-version":[{"id":9871,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7130\/revisions\/9871"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/7131"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=7130"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=7130"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=7130"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}