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Marek Struszczyk

Co-Founder ManagerUp


Whether you spend the majority of your time in airports flying to conferences and business meetings or consider your vehicle your primary office, it is important to have a selection of healthy travel snacks at the ready.

The right snacks will help you feel energized, focused and satisfied during your business trips. CLICK TO TWEET 

The following are eight healthy travel snacks that require minimal planning and preparation. Best of all, they are tasty and portable so that you can carry them with you no matter where your day may take you.

Healthy Travel Snacks For Your Business Trips

 

Seeds:

healthy travel snacks

 

Seeds can make up for your perfect dry snacks you can carry during travel, especially if your stay is going to be for a longer duration.

Just like almonds and other nuts, seeds also have a longer shelf life. So, they can be your healthy travel snacks until the last day of your trip.

Seeds are an excellent source of fiber, magnesium, and omega-3 fatty acids. It only takes a couple of minutes to toast up seeds tossed with a little olive oil and your favorite seasoning. If you do choose to purchase pre-roasted seeds, be sure to choose varieties that are low or reduced sodium.

1.   Pumpkin seeds

What makes pumpkin seeds healthy snacks for executives is they offer a great protein punch. Also, a research study published in the African Journal of Traditional, Complementary and Alternative Medicine has shown that pumpkin seeds can maintain your blood pressure within normal limits.

So, if your hectic and stressful lifestyle has taken a toll on your health resulting in hypertension, you can carry pumpkin seeds with you during travel.

2.   Sunflower Seeds

Executives who have to travel frequently are at a higher risk of developing high cholesterol. They are deprived of freshly cooked home meals while traveling. The food offered by most restaurants is loaded with fats that increase their cholesterol levels.

If you are facing the same issue, you can try sunflower seeds for healthy travel snacks. A research study published in the Chemistry Central Journal has shown that Sunflower seeds have anti-lipemic properties that can help to control your cholesterol levels.

This will help you prevent the disorders linked to high cholesterol even though you need to travel frequently to meet your business commitments.

3.   Flax Seeds

Flax seeds can be roasted to create crunchy, protein-packed healthy travel snacks. It only takes a couple of minutes to toast up seeds tossed with a little olive oil and your favorite seasoning.

Flax Seeds are an excellent source of fibers, magnesium, and omega-3 fatty acids. If you do choose to purchase pre-roasted seeds, be sure to choose varieties that are low or reduced sodium.

Pumpkin, sunflower, and other seeds not only contain protein and healthy fats, but they are also mess-free for traveling.

 

Fruits:

healthy travel snacks

 

When it comes to healthy travel snacks, fresh fruit is pretty much a no-brainer. Fruit is highly portable and requires little to no preparation. Grab an apple, banana, or clementines along with a couple of pieces string cheese as you head out in the morning and you are good to go.

4.   Apples

What makes apples perfect healthy travel snacks for traveling executives is this fruit is easily available. Also, just one apple can be quite filling for your stomach and keep you from experiencing hunger pangs until the end of the meeting.

So, if you have an important meeting scheduled for a day, just grab an apple and you would be good to go.

5.   Bananas

Just like apples, bananas can also be a great healthy snack for managers who need to travel frequently. Bananas are particularly beneficial for managers who often travel to different time zones.

When you travel from one time zone to another, your body’s internal clock or circadian rhythm is disturbed. As a result, your digestive processes and bowel habits can suffer. This can increase your risk of constipation and indigestion.

Research studies published in the Journal of Medicinal Food has shown that bananas have a rich fiber content. This can help to satisfy your hunger by creating a sense of satiety. Also, the fiber content can ease digestion and prevent constipation.

6.   Cherries

Cherries are loaded with vitamin C and natural antioxidants. Also, they are not messy to eat while traveling. You can even eat cherries for your breakfast while you travel to your client location from the hotel you are staying in.

7.   Plums

Plums are not particularly very tasty. Yet, they can add a unique flavor to your smoothies. You can also eat plums for your after-dinner desserts. You can eat them at any time, even to beat boredom between two meetings.

8.   Oranges

Oranges are low in calories and rich in nutrients. Eating oranges is also recommended for managers traveling to a country having hot weather. The juicy content of this fruit will keep you hydrated and prevent fatigue.

9.   Clementines or mandarins

Mandarin, just like oranges, are juicy and can allow you to stay hydrated. They also provide a rich source of flavanols that can improve your health by protecting your body against free radicals.

10. Papaya

Frequent traveling across different time zones can affect the digestive functions of your body. That is why; managers who have to travel frequently suffer from digestive symptoms such as constipation, bloating, and indigestion. Eating papayas during snack time will help you avoid tense digestive disturbances, thanks to the rich fiber content of this fruit.

11. Apricots

Apricots offer a natural source of vitamin A and C. These vitamins will protect your skin from the effects of mental stress that most managers experience, especially during their travel to the client location. It is one of the healthy travel snacks for managers as it can also prevent the damage to the skin due to pollutants and free radicals, thus reducing wrinkles and fine lines.

12. Grapefruit

Grapefruit makes up for healthy travel snacks for managers who need to travel frequently. It is easily available and just one grapefruit can create a sense of fullness in your stomach thus preventing hunger pangs during important meetings.

13. Avocado

Avocados are rich in several essential nutrients while being a good source of dietary fibers. Eating an avocado between presentations can help you feel satiated and allow you to focus on the discussion even when the meal time is missed.

14. Muskmelon

Muskmelons have high-water content, which makes them healthy travel snacks while traveling to warmer countries.

 

Berries:

healthy travel snacks

 

The speed at which mental stress is rising in managers is alarming. Stress has also emerged as a common precursor for depression, hypertension, and heart attacks. Stress is more common in the managers who travel frequently because of a disturbed sleep-wake cycle and the higher pressure to fulfill the purpose of the travel.

If you want to protect yourself against the effect of a stressful routine, you can consume berries as your healthy travel snacks.

 

15. Grapes

Grapes contain compounds that can regulate the balance of hormones in the brain and improve your moods thus relieving stress.

Scientific studies published in the Integrative Medicine Research has shown that grapes can also protect you against the development of stress-induced diabetes.

16. Blackberries

Blackberries possess anti-degenerative properties that can protect talented managers from losing their decision-making skills even as their age increases. It can also reduce the risk of degenerative diseases such as Alzheimer.

17. Strawberries

Vitamin C and flavonoids in strawberries make them healthy travel snacks for managers. You can even fill your pockets with a few strawberries and eat a few during a short break between long meetings.

18. Blueberries

Just like strawberries, blueberries also contain a high amount of vitamin C and flavonoids that make this fruit healthy travel snacks. It can also prevent dark circles under eyes. Most managers develop them due to the lack of sleep as a result of their hectic lifestyle and frequent traveling.

19. Goji berries

Berries can also provide a natural source of antioxidants and fibers while being low in calories.

 

Dried Fruits:

healthy travel snacks

 

Not only will a handful of dried fruit satisfy a late-afternoon sweet tooth, but it also provides fiber to keep you full and carbohydrates for energy.

Since the drying process concentrates the sugars in the fruits, it is important to make sure that the fruit does not have any added sugar. You should also keep the serving size to half a cup.

20. Raisins

Raisins contain a concentrated form of carbohydrate, which can maintain your energy levels for a longer duration. Eating raisins as your healthy travel snacks can prevent weakness and drowsiness that occur due to the lack of sleep or missed meal times.

21. Dried mango

Dried mango can be pleasing for your taste buds. The sweet and tangy taste of dried mango can help you feel fresh and energetic for several hours. Dried mangos can also keep you awake when someone else is giving a presentation.

22. Dried apricot

Dried apricots are healthy travel snacks for managers who suffer from a lack of sleep due to frequent traveling across different time zones. It can enhance the production of melatonin and also reduce stress thus improving the quality of sleep.

23. Dried cherry

Dried cherry can offer a great way to satiate hunger without adding too many calories to your diet. Cherries contain vitamin A and C, which can improve the health of your skin and immunity.

24. Banana chip

Banana chips can provide a tasty crunch of fiber. This can help satisfy your hunger by creating a sense of satiety while traveling for business.

25. Apple chip

Apple chips can be an alternative to banana chips as your healthy travel snacks if you suffer from anemia. The rich iron content of apples can replenish this mineral in your body and prevent anemia. Anemia may occur due to your irregular meal times or not eating balanced meals while traveling.

26. Dates

This dried fruit is a perennial travel snack favorite since it is easy to stash in a purse, carry-on, or in the glove box of a car. Dates also contain a high amount of iron and calcium needed by your body to function optimally. Iron can help to prevent anemia while calcium can improve the health of the bones and teeth.

 

Nuts:

healthy travel snacks

 

Frequent traveling, especially across different time zones, can take a toll on your physical and mental health. It can hamper your general health and even reduce your strength and stamina.

If you often feel too weak and exhausted during your travel and even upon returning to your home country, you should eat nuts.

27. Almonds

Almonds are considered healthy travel snacks as they are loaded with several nutrients and fibers.

Clinical research published in the Journal of Agricultural and Food Chemistry has indicated that almonds have a rich content of monounsaturated fat, α-tocopherol, and minerals such as copper and magnesium. It also contains several other nutrients that can improve your energy levels and stamina.

So, almonds will allow you to attend all your meetings and presentations and impress your client with your enthusiasm and higher energy levels. This will surely help you meet the purpose of your travel.

Almonds can also improve your digestive functions, thus preventing digestive disturbances that might occur if your meal times are disturbed due to extended meetings.

28. Walnuts

If you are particularly looking for nuts that can protect your heart, walnuts would support your purpose. The incidence of heart disorders such as myocardial infarction is higher in busy managers due to the hectic lifestyle they lead.

The risk if much higher in the executives who need to travel frequently because they find it difficult to follow a healthy diet during their stay in a hotel.

Walnuts are considered healthy travel snacks for managers because these nuts are rich in Alpha Linoleic Acid. Research published in the Journal of Nutrition has indicated that walnuts can reduce the risk of heart attacks.  Alpha Linoleic Acid works by improving the blood circulation into the heart muscles.

29. Peanuts

Peanuts are healthy travel snacks for managers for multiple reasons. Peanuts can improve the functions of your brain and enhance your memory and cognitive skills. They can also create a sense of fullness in the stomach.

Peanuts are loaded with several vitamins and a mineral called folic acid that is needed by the brain to perform cognitive functions.

30. Roasted pine nuts

Roasted pine nuts are great for your taste buds. The calorie content of these nuts is lower compared to the fried nuts, which makes the roasted version the healthy travel snacks for managers who need to travel frequently.

31. Cashew nuts

Cashew nuts provide a sense of satiety and prevent the desire to eat for several hours. This can make them healthy travel snacks you can carry with you when you know your day is packed with several meetings with the client.

32. Pistachios

The unique flavors of pistachios can allow you to feel fresh and prevent fatigue even when your schedule includes traveling from one client location to another during an on-site visit.

33. Brazil nuts

Brazil nuts contain omega 3 fatty acids that can reduce your risk of heart diseases. It can also lower your cholesterol levels and keep you healthy.

34. Hazelnuts

You can pack hazelnuts in your travel bag and munch on them when you feel hungry. It will also improve your ability to respond to the queries of clients during meetings with spontaneous and quick thinking.

This would surely be a great virtue for you to possess if you want to climb the ladder for success in your career or business.

35. Trail Mix

There is no rule that says that you have to settle for just one snack. You can always combine several of your favorite healthy travel snacks into a custom trail mix. By choosing your own dried fruits, nuts, and seeds, you can control the salt and sugar content and experiment with unique ingredient combinations.

The sweet and salty combination of nuts and dried fruits provide plenty of nutrients as well as protein and fiber.

 

Veggies:

healthy travel snacks

Vegetables are easily available healthy travel snacks as they offer a natural source of vitamins and minerals. Veggies like cucumber and radishes are low in calories but high in nutrients.

36. Boiled cauliflower florets

Boiled cauliflower florets sprinkled with the spices of your choice can keep your taste buds satisfied. Cauliflowers can provide a sense of satiety without adding too many calories to your diet.

37. Cucumbers

What makes cucumbers healthy travel snacks is this vegetable does not require any cooking. Also, it has a high water and fiber content that can help you stay hydrated and feel full.

38. Celery sticks

The aroma of celery sticks added to its unique flavor will help you feel fresh even when the day at the client location prolongs due to extended presentations and discussions.

39. Cherry tomatoes

Cherry tomatoes provide a rich natural source of vitamin C, which can prevent the signs of aging. It also contains a high amount of water, which prevents fatigue by improving your hydration. Moreover, you can eat them at any time as this veggie it does not require cooking.

40. Snap peas

Snap peas offer low-calorie snacks you can consume at any time during the day. It contains vitamin A needed to keep your skin healthy.

41. Baby carrots

Baby carrots have a high amount of vitamin A. Wrinkles are common in the managers who live a stressful life. Eating baby carrots as your healthy travel snacks will prevent your skin from developing premature signs of aging.

42. Radishes

Just like carrots, radishes are also rich in vitamin A, which can enhance skin health.

Radishes can also support hair growth and prevent premature greying of the hair and hair loss. Hair loss is linked to the lack of sleep and stress in the managers who have to travel frequently.

 

Whole Grains (cereals):

healthy travel snacks

 

Complex carbohydrates, such as those found in whole grains, are digested slowly. This kind of carbohydrates provides a steady stream of glucose for both short and long-term energy during your business trip.

43. Snack Bars

Although snack bars sometimes get a bad reputation for having too much sugar and sodium, they can make healthy travel snacks if you know what to look for. Look for bars that contain whole, natural ingredients, such as fruit and nuts, fewer than 200 calories, 5-10 g protein, and that are low in sugar.

 Kind and Larabar are two brands that score high terms of offering plenty of fiber, vitamins, and minerals.

44. Whole grain crackers

Crackers made with natural ingredients and limited sugar always make healthy travel snacks.

45. Popcorn

Popcorn is perfect for those moments when you crave something salty and crunchy. Popcorn has less than 100 calories and provides 3,5 grams of dietary fiber.

 

Others:

46. Roasted Chickpeas

If you love hummus, consider a bag of high-protein roasted chickpeas as a travel-friendly alternative.

Not only are chickpeas loaded with protein, but they can also help lower your cholesterol. Although normally associated with hummus, chickpeas can be roasted to create a crunchy, satisfying snack that is easy to carry with you in a small container or baggie. You can even have fun by seasoning them up with your favorite spice or herb combinations.

47. Jerky

As long as you go for a low-sodium version, jerky is a healthy snack and will provide you with the protein that you need to power through those on-the-go days.

Jerky contains 9.4 grams of protein per ounce. If you pair your jerky with a little fresh fruit for some carbohydrates, you should feel full and energized until you are finally able to stop for a proper meal.

As an added bonus, jerky is a good source of iron and zinc, which can help boost your immune system.

48. Dark Chocolate

Cacao is a natural stress reliever and an excellent source of antioxidants and magnesium, which benefit cardiovascular health. Look for dark chocolate that is at least 70 percent cacao to get the most benefit.

Combine a handful of dark chocolate chips with some nuts or a cup of Greek yogurt for a satisfying, protein-packed snack that you can eat on the run.

49.String Cheese

String cheese can be your perfectly healthy travel snacks as they offer a rich amount of proteins. It cannot just please your taste buds, but also support your overall health. Proteins repair and heal the damaged tissues of the body.

50. Boiled Eggs

A boiled egg is essentially pure protein and only has 70 calories. Par your egg with fruit or nuts and you have an easy healthy travel snack that you can eat wherever you go.

 

Are you interested in healthy eating? Read our post about healthy eating when traveling. And avoid the pitfalls that you may encounter from when you arrive at the airport to the post-meeting drinks with clients.

 

eating healthy while traveling

 

What are your go-to snacks for when you are on the go all day? Let us know your favorite healthy travel snacks in the comments below.

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