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Snacking on the Road

In a hurry? Don't let your appetite wait. Try these tips to be prepared for on-the-go snacking so you can hold out for your next meal without an empty stomach.

  • On long road trips, you’ll save money and stay on the healthy eating path if you pack a cooler and fill it with fresh fruit, vegetables, whole-grain mini bagels with peanut butter, and sandwiches made with whole-grain bread and lean meats. String cheese and hand-held yogurt packets are other good options.
  • Freeze plastic bottles of water or 100% fruit or vegetable juices and use them as “ice” in the cooler. Saves room and eliminates sloshy, wet snacks!
  • Snacks like pretzels, sunflower seeds and Pepperidge Farm® Goldfish crackers are delicious options when you need a savory crunch. For sweet cravings with chewy texture, you can’t beat dried fruit—raisins, apples, peaches, banana chips or dried cranberries. Remember that dried fruit is higher in calories than its fresh fruit counterpart so limit serving size to 1/4 cup.
  • When flying, it’s very important to stay hydrated to maintain energy. Be sure to drink plenty of fluids before, during and after the flight. Choose beverages with servings of fruits or vegetables, such as V8® 100% vegetable juice, V8 V-Fusion® or Campbell’s® tomato juice for a hydrating and satisfying snack.
  • In-flight packets of peanuts contain protein and will help satisfy without making you sleepy. And it’s always a good idea to have a supply of carry-on snacks available in your backpack or purse—granola bars, whole wheat crackers, trail mix and packets of 100 calorie treats will keep the kids (and you!) happy and prevent a run to fast food chains on the concourse during layovers.

Other On-the-Go Options


A handful of nuts, such as almonds or walnuts, is one of the simplest snacks you can find. Save some money by buying raw nuts in bulk, then roasting them yourself. Here’s how:

Preheat the oven to 425°. Spread the nuts in a single layer on a baking sheet, coat lightly with nonstick spray, then sprinkle with a touch of salt, herbs or seasonings to taste (see flavor ideas below). Roast the nuts until they’re lightly golden and smell toasty, about 10 minutes. Be careful not to overdo it—the nuts will continue to cook after they come out of the oven.

Before toasting raw nuts, toss them with one of the following unique flavor combinations:

  • A drizzle of fresh lime juice and chili powder (great on peanuts, almonds or cashews)
  • A dusting of cayenne, dried oregano and thyme, garlic powder and black pepper (good on pecans or peanuts)
  • A sprinkle of curry powder, ground ginger and cinnamon with a touch of sugar (try on cashews or almonds)
  • Minced fresh rosemary, a touch of olive oil and pinch of salt (good with almonds or walnuts)
  • Ground cinnamon, cloves, ginger and cayenne with sugar (try on pecans or walnuts)

Dried Fruit & Nuts

For on-the-go snacks, pair two tablespoons of dried fruits with one ounce of nuts for a satisfying sweet-savory snack. Some winning combinations include:

  • Blueberries with walnuts
  • Banana chips (just a few as these are fried) with pecans or cashews
  • Strawberries with almonds or walnuts
  • Pineapple with macadamia nuts or cashews
  • Cranberries or raisins and pistachios

Trail Mix

Add a few more ingredients to the nut and fruit combination, and you elevate this portable snack to the next level. Pumpkin or sunflower seeds as well as soy nuts, dehydrated peas or unsweetened coconut flakes are just a few of the things you can add to trail mix to make it your own. And don’t be afraid to toss in a few chocolate chips or carob chips for extra pop (but not too many!). By making your own trail mix, you can save money and make sure you’re getting good ingredients, but remember: While these snacks are quite nutritious, they’re also very energy dense so limit snack portions to about ¼ cup. Try these combinations or make up your own:

  • Raisins, almonds, dried pineapple, sunflower seeds
  • Unsalted peanuts, sunflower seeds, dried cranberries, dried cherries, dried apricots, pretzels
  • Currants, unsweetened coconut flakes, roasted peanuts, almonds, pumpkin seeds
  • Peanuts, almonds, cashews, dried blueberries, dried cherries, crystallized ginger, unsweetened coconut flakes

Fresh Fruit

Simple but satisfying, fresh fruit like apples, bananas, tangerines or grapes make great traveling companions. They’re easy to carry, easy to eat and give you quick energy.