As your trusted luxury travel and wellness consultant, I am constantly on the go, I've learned that airports can feel like deserts for healthy food options. Amid the hustle and bustle of travel, it’s easy to succumb to the convenience of fast food or sugary snacks, which can send your blood glucose levels on an unwanted rollercoaster ride. But with a little preparation, you can maintain your metabolic health and avoid the pitfalls of airport eating.
Traveling is demanding on your body. The combination of jet lag, poor sleep, and stress can lead to increased cravings for high-carbohydrate, calorie-dense foods. This can create a vicious cycle where convenience foods cause your blood glucose to spike and crash, leaving you feeling even more sluggish.
Here’s the good news: You can eat better while traveling with a bit of planning. Let me share with you some healthy travel snacks and real-food options that are both airport security-friendly and beneficial for maintaining steady blood sugar levels.
Best Healthy Travel Snacks to Prep at Home
1. Chopped Salad: Before you head out, raid your crisper for sturdy vegetables like kale, carrots, and cabbage. Chop everything up and toss it with toasted pumpkin seeds and a bit of your favorite no-added-sugar dressing. If you’re dressing on the side, just ensure it's in a travel-friendly container.
2. Beet Chips: For a sweet, earthy snack, try beet chips. You can make them at home by thinly slicing beets, tossing them with a little olive oil and salt, and baking until crispy. They’re packed with fiber and vitamins.
3. Protein Pancake Sandwiches: Make a batch of protein pancakes and let them cool. Spread almond butter between two pancakes and add slices of banana or a sprinkle of cinnamon for a sandwich that’s filling and easy to eat on the go.
4. Veggie Nori Rolls: Fill nori sheets (seaweed) with a mixture of cooked quinoa, sliced vegetables, and a splash of tamari sauce. Roll them up and slice into bite-sized pieces. These are great for a light, hydrating snack that's also rich in minerals.
5. Baked Apple Chips: Slice apples thinly, sprinkle with a touch of cinnamon, and bake until crisp. These chips are naturally sweet and a great source of fiber.
6. Homemade Jerky: Make your own beef or turkey jerky without the added sugars and preservatives found in many store-bought varieties. Marinate thin slices of meat in a mix of soy sauce, Worcestershire, and smoked paprika, then dry them in an oven at a low temperature.
7. Sweet Potato Brownies: Prepare brownies using mashed sweet potatoes as the base to add nutrients, natural sweetness, and moisture without the need for added sugar or fat. They’re a tasty way to sneak in some extra vegetables.
8. Chia Pudding Packs: Mix chia seeds with almond milk and vanilla extract and let it sit overnight. Scoop into small jars and top with berries for a boost of antioxidants. This pudding can be a creamy and satisfying snack or breakfast option.
9. Stuffed Dates: Pit dates and fill them with nut butter or a mixture of cream cheese and herbs for a sweet and savory snack. Dates are energy-dense and help keep hunger at bay.
10. Savory Muffins: Bake muffins using ingredients like spinach, feta, and sun-dried tomatoes. These can be a great savory option that’s easy to pack and won’t spike your blood sugar.
11. Frozen Yogurt Drops: Drop dots of Greek yogurt mixed with honey or pureed fruit onto a sheet pan and freeze. Once frozen, pack them in an insulated container for a cool, protein-rich snack.
12. Vegetable Sticks with Hummus: Slice some crunchy veggies like bell peppers or cucumbers and pair them with a small container of hummus. Remember, keep the hummus under 3.4 ounces to comply with TSA rules.
13. Celery and Peanut Butter: This classic snack can be a great travel companion. Spread some sugar-free peanut butter on celery sticks, and for a little kick, sprinkle with cayenne pepper.
14. Homemade Snack Bars: Instead of reaching for sugar-laden bars at the airport, make your own at home with nuts, seeds, and a bit of natural sweetener like honey or maple syrup.
15. Grain-Free Granola: Create a mix of nuts and seeds, maybe a few coconut flakes for that hint of sweetness, avoiding refined carbs and supporting your metabolic health.
16. Easy Deviled Eggs: Top halved hard-boiled eggs with a smear of mayonnaise and your favorite spices. If you're worried about the smell on the plane, plain boiled eggs are a smell-free alternative.
17. Tuna Salad on Seed Crackers: Whip up some homemade flaxseed crackers as a base for tuna or chicken salad. The soluble fiber in flax can help prevent travel-related digestive issues.
18. Salmon Cucumber Boats: Combine smoked salmon and cream cheese, and spoon the mixture into halved, seedless cucumbers. Garnish with chives for a touch of elegance.
No Prep Required: Healthy Travel Snacks You Can Buy and Bring to the Airport
19. Olive Packets: A small pack of olives is not only easy to carry but also filled with healthy fats and antioxidants, perfect for a quick snack.
20. Trail Mix: Choose a trail mix with nuts and coconut flakes instead of sugary dried fruits. Look for those labeled as "keto" for lower sugar options.
21. Nut Butter Packets: These are great for a quick dose of healthy fats and protein. Just watch out for added sugars.
23. Epic Brand Meat Bars: These bars are clean, lean, and low in sugar, offering a substantial protein boost.
24. Whole Fruit: Opt for fruits like oranges, strawberries, or blackberries. They’re less likely to spike your glucose levels, especially when paired with nut butter.
25. Roasted Edamame or Chickpeas: These snacks are rich in protein and fiber, making them an excellent choice for travel. Available in convenient, single-serving packs, they come in various flavors to keep your taste buds entertained.
If You Must Buy Food From an Airport Store
Sometimes, despite best efforts, you might find yourself needing to purchase food at the airport. Here are some healthier choices:
Nuts: Opt for a raw mixed variety. Avoid flavored ones as they may contain added sugars.
Greek Yogurt: Many airport stores carry single-serving containers of Greek yogurt. It’s a great source of protein and can be found plain or with fruit. Avoid versions with added sugars; instead, opt for plain yogurt and add fresh fruit or nuts if available.
Fresh Fruit Cups: Many airport kiosks and coffee shops offer cups of freshly cut fruit. These are excellent for a quick, hydrating snack that provides natural sugars, fiber, and a variety of vitamins.
Pre-made Salads: Many airport food outlets offer a range of salads. Opt for salads with lots of vegetables, some lean protein like chicken or fish, and a vinaigrette on the side rather than creamy dressings. Ensure it’s freshly made to get the best nutrients and flavor.
Vegetable and Hummus Packs: Some stores sell small packs containing raw vegetables like carrots, celery, and cherry tomatoes, along with a small pot of hummus. This is a healthy snack that is high in fiber and protein, helping you feel satisfied during your journey.
Dark Chocolate: Choose bars that are 80% cocoa or higher to minimize sugar content.
Hard-Boiled Eggs: Often found in grab-and-go sections, they're a great protein source.
String Cheese: Typically found near children’s snacks, these are convenient and low in carbs.
By planning ahead and choosing wisely, you can maintain your health regimen and enjoy your travels without compromising on nutrition. Whether you prepare snacks at home or opt for smart choices at the airport, keeping your blood sugar stable while traveling is both achievable and essential. Safe travels and happy snacking!
With warmth and wellness,
Lauren
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