On-road trips, parking at gas stations convenience stores and fast-food restaurants can easily satisfy complaining stomachs. Healthy Snacks.
But the sweet and savory foods in these places can be overindulgent and make you feel rotten in the long run.
According to research in the American Journal of Lifestyle Medicine. These processed foods can increase your blood sugar, but they will drop sharply shortly afterwards, which can make you feel dull.
When you are trying to stay alert and focused while driving, this is not exactly what you want. Cordial Msora-Kasago said:
“When you are bored with the road in front of you, it is easy to eat the whole bag of brightly colored potato chips or candies.”, RDN. A registered dietitian in Los Angeles and a spokesperson for the School of Nutrition and Nutrition.
Instead of throwing a bag of potato chips and a bag of gummy bears in the back seat. You may need to do some preparations to prepare healthy snacks for your road trip. Here we show you the method.
Tips for Packing Healthy Road Trip Snacks
Planning is like packing your clothes,” said Caroline West Passerrello, RDN nutritionist and dietitian. Another spokesperson for the School of Nutrition and Nutrition in Pittsburgh.
Passerrello recommends considering what you like to eat and what you expect to be on the road when planning snacks How long will it take. Think about the things that are most important to you and prioritize them:
Health, convenience, cost, or some combination. There is nothing wrong with adding a favorite snack that is not ranked high in nutrition. You just need to remember moderation. And, of course, some foods are not suitable for travel.
Nothing can ruin a wonderful road trip more than food poisoning and the resulting suspension of gas station restrooms,” Msora-Kasago said.
“If you have to pack potentially dangerous foods such as eggs, chicken, tuna, and yogurt, be sure to store them in a freezer to prevent the growth of nasty bacteria.
Passerrello said when planning your healthy road trip snacks, and one more tip-they are definitely easy to obtain.
If you store them at the bottom of your trunk. You won’t be able to use them when you need them, which may entice you to stop at the gas station to buy fast food or packaged snacks.
Healthy Road Trip–Friendly Snacks
Try some of these 10 snacks on your next road trip.
Jerky
Seasoned beef jerky has always been the most popular, but “I’m not talking about your father’s beef jerky,” Brenda Braslow, RDN, a registered dietitian in Denver, said in my online diary.
You can choose from various flavors of beef, turkey, and salmon. All of which are very similar in terms of nutrition, although they may vary from brand to brand.
Some brands of all types contain more sodium, protein, and fat than others. So be sure to read the label carefully before buying. If you have a plant-based diet, try dried mushrooms as a similar chewy snack without animal products.
Blueberries
In summer, blueberries are a wise seasonal choice. Besides, they are really good for you. According to the United States Department of Agriculture (USDA). A cup of blueberries contains only about 85 calories and less than ½ gram (g) of fat.
You will get 3.6 grams of dietary fiber and 14.6 milligrams (mg) of vitamin C, making them a good source of nutrition. “Blueberries are easy, super healthy, and provide the perfect combination of sweetness and sourness that can be eaten on the go.
Wash them, let them dry completely, and then pack them so they can be the perfect snack for road trips. “Breslow said. And don’t forget to store them in a cooler to prevent them from spoiling.
Snack-Sized Cheese
Centers for Disease Control and Prevention (CDC). According to the USDA, a 28-gram piece of Polly-O low-moisture, partially skimmed mozzarella cheese contains 80 calories, 7 grams of protein, and 150 milligrams of calcium, making it a good source.
Fresh Veggie Strips
For calories and nutritious snacks, Msora-Kasago recommends choosing fresh and colorful sliced vegetables, such as sweet pepper strips, carrots, celery and cucumbers.
For example, according to data from the US Department of Agriculture, red sweet peppers are an excellent source of vitamin C, cut into 118 mg per cup.
Store them in a cooler to keep them fresh and crispy and more attractive when you are looking for food. Grapes are convenient to carry, easy to pack, and are a healthy snack, said Casey Isaac, RDN, CDCES, and she is also a registered dietitian of Denver MyNetDiary.
According to data from the US Department of Agriculture, 100 grams of red or green grapes contain less than 70 calories, and 1 cup is a good source of vitamin K and provides some potassium.
Wash a bunch of grapes and store them in a covered bag or container before eating. One caveat: if you want to pack snacks for toddlers, whole grapes may pose a choking hazard, so you may need to cut them into sections or choose something else.
Walnuts
Walnuts are rich in nutrients, but they are also high in calories, so be careful about the serving size.
For example, a serving of almonds (about 1/4 cup, or 23 nuts, according to data from Harvard Health Press) can range from 160 to 200 calories.
According to the US Department of Agriculture, a 1-ounce (oz) serving of almonds contains 164 calories, 14.2 grams of fat, 6 grams of protein, 6 grams of carbohydrates, and 3.5 grams of fiber (a good source).
Nut Butter Packets
As pointed out by the US Department of Agriculture, in various varieties, such as almonds, cashews, peanuts, walnuts or various mixtures. Passerrello says that after bagging, the nut butter can be transported well; it’s just kneading.
They can provide you with a good protein boost, and some versions do not even contain sugar and salt.
Although Passerrello did not mention a specific product, Yumbutter offers an almond butter option with no added sugar, which contains 4 grams of fiber, a good source, and 7 grams of protein per 2 scoops (scoops). As with whole nuts, eat nut butter in moderation because it is rich in fat and calories.
Dried Fruits
When choosing dried fruits, you have many choices-from raisins and blueberries to mangoes, pineapples and apricots. Dried fruits do not take up space and are not messy.
According to a recent study in the Journal of the Society of Nutrition and Dietetics, nuts can provide a lot of nutrients, including potassium and fiber, depending on what you choose.
Looking for the best return on nutrition investment? Research suggests choosing dates or figs. One thing to consider: Is it possible for you to eat a lot of dried fruits quickly without realizing how many calories you consume? “Nuts are concentrated,” Passerrello said.
“It contains more sugar and fiber [by cup], so you have to consider serving size.” According to the USDA, one ounce of raisins will provide about 85 calories, while dried plums contain about 23 calories.
Popcorn
According to the American Heart Association, this is a whole grain, and the US Department of Agriculture reports that 2 cups of unsalted popcorn contains about 2.4 grams of fiber, which can help you feel fuller for longer. In addition, snacks also contain antioxidants such as polyphenols. But be careful with salt, maybe you can use heart-healthy oil instead of butter.
Trail Mix
Passerrello recommends a balanced mix of three foods: whole grains, dried fruits, nuts and seeds. Choose an item from each category and mix them.
“It doesn’t have to be expensive,” Passerrello said. “It must be what you want to eat.” Remember again, nuts and dried fruits are rich in nutrients, but also high in calories, so pay attention to portion size.