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Traveling to a new country and culture can be very overwhelming, particularly when it comes to food. There are challenges not only finding food that you like, but finding food that is good for you.

When you travel, you may not have your usual foods from home easily available. Unfortunately, what you can find that is familiar are the fast-food chains. If you're hungry while exploring a new city, it is hard to avoid dropping into the nearest McDonald's for a snack.

One of the best ways to avoid relying on the poor food options around you is to carry some snacks that you have brought from home. Not only are they usually small and easy to carry, but they are also usually sealed in packaging that makes it easy to throw in your bag for later when needed.

Some healthy snack ideas that travel well

• Raisins and other dried fruit
• Fruit and nut bars
• Dry crackers
• Cookies/biscuits
• Dry cereal - look for whole-grain options, with no added sugar
• Carrots, celery - a good choice if you know you'll be needing a snack on your first day traveling.
• Nuts
• Pretzels (consider low sodium brands)
• Protein bars
• Instant "cup of soup"

Tips for Snacks for Trips

• As you should always do, check the labels to make sure they fit in the healthy category. Avoid high-calorie, high-sugar items.
• Also, while checking out the label, note the use by dates particularly if you are taking items to eat much later.
• Look for items that travel well, such as those in hard packaging that will not be crushed in your bag.
  
• Choose snacks that don't need refrigeration.
• Pack some of your snacks in carry-on so that you will have them when you need them.
• Plan the amount of food to match your trip duration, and be prepared for day trips as well.
• When you use up you stock from home, don't be afraid to try the local food store that may have some similar items.

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Related Pages

• More about Nutrition and Travel
• Airport Stopovers — a guide to healthy eating at the airport.
• Travelers; Be Careful What You Eat — a guide to eating safely while traveling.
• Nutrition for the traveling athlete