Healthy Eating for Summer Travel

Summertime for many families means travel and vacation. Whether by car, RV, or plane, a well-fueled family is a happy family. However, budget is top of mind these days. Here are some nutritious, and delicious, packable snacks to keep bellies full on a budget between home and your destination.

For the car, RV, or camper, your options are limitless with the use of a well-packed cooler:

  • Yogurt
  • Whole grain snack crackers
  • Whole or sliced fruit
  • Jerky (buy bulk for cost savings)
  • Trail mix or nuts
  • String cheese
  • Deli meat & cheese roll-ups
  • Carrot and celery sticks
  • Hummus

For staying hydrated on the road, dairy milk can be a great choice! Thanks to its combination of macronutrients and electrolytes, real milk provides better hydration than water with less frequent rest stops.

When stopping for meals, try to make a balanced plate to provide satiety and nutrients. It’s sometimes tough when trying to eat quickly to get back on the road, but some personal favorites are Subway and Firehouse Subs. They are completely customizable with no extra charge to load up on all the vegetables!  Add slices of cheese or pair with a glass of milk to add calcium, potassium, and vitamin D.

Whether you’re heading to a national park or sandy beaches, convenience, budget, and taste shouldn’t have to compete. Instead of spending all your time cooking on vacation, consider making these portable breakfast items and snacks at home to enjoy on the trail or by the water.

If traveling by plane, here are a few rules to remember:

  • Pack foods together in bags but separate them from other items. Have them easily accessible in case TSA asks you to remove them from your carry-on.
  • Peanut butter is now a liquid, so it is limited to 3.4 oz total. Pack individually packaged cups or squeeze packs (about 4, 0.75oz Jif cups).
  • Dips & spreads (hummus) are limited to 3.4 oz totals.
  • Ice packs, if used, must be completely frozen when passing through TSA. Otherwise, they count as liquids.

Here are some snack ideas for easy travel through airports:

  • Cheddar string cheese and Parmesan cheese sticks (OK for a short time without refrigeration)
  • Whole grain snack crackers
  • Beef jerky
  • Whole or dried fruit
  • Carrot & celery sticks (don’t pack in water)
  • Nuts/trail mix

Once you reach your destination, eat regularly and with a plan to keep energy levels up and happy campers all around.

  • Pack snacks for hikes, boating, or long days in the sand so your crew isn’t grumpy when you get back to your accommodations.
  • Include produce at all meals and snacks–carrot sticks, cherry tomatoes, and grapes are easy to share.
  • Make breakfast quick and easy with yogurt, oatmeal, cheese sticks, fruit, nuts, etc.
  • Hydrate with real milk for better hydration status (plus 13 essential nutrients) than water alone.

And most of all, enjoy time with the family!

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