Whether you are in the car, on a plane or in a sleigh to grandmother’s house, holiday travel can be taxing on your food choices. Consider spending a little time packing your survival kit that includes food items everyone will eat. Here’s how:
1. Pack portable, non-perishable protein.
When shopping for protein-packed snacks, your priorities should be foods that are portable and non-perishable so you don’t incur any digestive distress on the road. Try packets of tuna or salmon, turkey pepperoni, or turkey, salmon or beef jerky for the meat-eaters in the vehicle. Shelf-stable hummus or roasted garbanzo, pinto or edamame beans work well for the plant-based eaters in your family.
[See: Your Plant-Based Diet Needs These 10 Foods.]
2. Opt for powder.
If you’re concerned about getting enough protein once you reach your destination and don’t want to travel with protein shakes or bars, consider individual packets of whey, soy, pea and brown rice-based protein powders. You can also portion your own protein powder into smaller packets that are easy to stick in a purse, backpack or suitcase. This strategy eliminates the problem of traveling with liquid since you can just pour the protein into an empty bottle and add water when you’re ready. Try using vanilla, salted caramel or chocolate-flavored protein as a substitute for powdered coffee creamer. Adding vanilla protein to hot cocoa mix is another great way to fortify the mug.
3. Go nuts.
Still want more protein? Shop for snack-sized portions of nuts and seeds, or pack them in small containers at home. Individual packets of nut or seed butter are also easy to travel with and can be spread on crackers, tortillas, bagels and fruit, or even added to oatmeal.
[See: 6 Healthy Choices at the Gas Station.]
4. Don’t reduce the produce.
Very few people get on a plane with a head of broccoli or cauliflower, but that doesn’t mean you can’t get your green, red, oranges, yellow and blues while traveling. Consider dried or freeze-dried fruit. You can also find freeze-dried vegetable chips made from beets, kale and broccoli. Bean-based chips are also a great way to get some produce into your snacks. You can even get containers of bean soups that are lightweight, delicious and just require the addition of hot water.
5. Consider your carbs.
For gluten-free family members or those with diabetes, it’s important to discriminate when choosing grains. Gluten-free packable foods include gluten-free cereal mixed with dried fruit and nuts, as well as corn, rice and bean chips. You may also consider packing microwaveable containers of rice, quinoa and gluten-free oats, as well as soft corn tortillas for sandwiches.
For family members who are trying to limit carbs, pack hummus and carrots, celery and nut butter, vegetable chips made from beans, vegetables or soy, and protein puffs made from pea protein or quinoa. The snacks are crunchy and tasty, but lower in carbohydrate content than most alternatives.
6. Opt for versatility.
Foods that can be transformed to suit anyone’s palate and dietary restrictions can eliminate family-wide headaches. Try, for example, containers of noodles with vegetables as the basis of an easy meal — just add hot water and perhaps a packet of tuna, salmon or chicken. Individual containers rice and beans also work for the vegan and can be embellished by adding a packet of chicken for those who want animal protein at a meal.
[See: 10 Healthy Meals You Can Make in 10 Minutes.]
For as stressful as this time of year can be, a little preparation before your holiday vacation keeps your costs down, your mood up and your days merry and bright — without a food fight.
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Your Holiday Diet Survival Guide: Travel Edition originally appeared on usnews.com
