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People have found more and more creative ways to travel safely during the coronavirus pandemic, and with more and more people getting vaccinated, you might be ready to hit the road for a long-awaited vacation or visit with family or friends.

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Whatever your reasons for traveling, eating right when you’re on the road can be a challenge. Whether you go by plane, train or car, you don’t have to let bad food choices bust your diet when you’re on the go.

With a little knowledge and some advance planning, you can steer clear of dietary road-blocks, says preventive medicine specialist Roxanne B. Sukol, MD. 

So what are the healthiest travel snacks? She breaks them down by travel choice.

If you’re traveling by car, it can be easy to rely on fast food options, rest stop vending machines, and gas station snacks along the way. After all, these things are convenient and inexpensive. But those quick food choices come with a price: They’re typically loaded with sugar, processed fats and empty calories.

Make pit-stop shopping something you’ll feel good about 20 miles down the road by taking some time to plan ahead for smarter snacking options. You’ll have good food options, and you’ll feel better about keeping your own tank running in tip-top shape. 

Pack a cooler full of protein and nutrient-rich treats. Consider fueling up with nourishing foods as road trip snacks:  

Tip: Trail mix can be a great choice. Choose mixes with nuts, seeds and dried fruit. Dark chocolate chips are great in cool weather. Try to limit mixes with M&M’s or candy. 

“If you have time, a good bet is to make your own,” says Dr. Sukol. Measure out ¼-cup portions and fill small baggies for the ride. 

You can find real food, even in the airport and train terminals sandwiched between the pretzel, cinnamon roll and fast food joints. But if you choose, you can also pack healthy travel snacks to save time during layovers.

Granted, you can’t take a cooler through airport security — but with some simple planning, you can pack healthy food options. Dr. Sukol suggests the following.

Tip: Keep a few single-serving snacks on hand during your flight in your backpack or carry-on. 

End the day with a nourishing meal. The feeling of wanting to binge on fast food or sweet snacks is understandable after a long day of travel, especially if you haven’t eaten well at all throughout the day.

If you plan to eat out once arriving at your destination, address your hunger head-on with veggie appetizers, like a salad or steamed broccoli, Dr. Sukol suggests. Include whole grains and nourishing fats such as olive oil and nuts, or those in grilled chicken or salmon. These will stick to your ribs and keep you feeling satisfied longer.  

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

You don’t have to let a cheeseburger at the rest stop or a cinnamon roll at the airport bust your diet when you travel. With a little knowledge and advance planning, you can eat right on the road.