Road Trip Snacks and Healthy Tips for Summer Travel from the American Cancer Society
Sweet summertime! The season of school breaks, vacations, spontaneous road trips, and fun getaways. At Culinary Care, we know many of our cancer patients and community members are hitting the road to make the most of summer, and we want to help make every journey a nourishing one so you can savor more moments!
Good nourishment is key to enhancing the quality of life for everyone and supporting recovery for those with cancer. But, keeping yourself well-nourished while on the move can be a bit tricky.
So today, we’re sharing some practical travel tips along with advice from the American Cancer Society to help you stay nourished and energized during your summer adventures. Whether you need healthy snack foods for road trips or ideas for nourishing foods while traveling, we've got you covered.
Ready to fuel your summer fun? Buckle up and read on!
*Before incorporating new foods into your diet, please consult with your healthcare provider to ensure compatibility with your treatment plan and health needs.
Planning Ahead and Packing Nutritious Snacks: Healthy Travel-Friendly Options
Packing your own snacks is one of the easiest ways to stay nourished on the go! Here’s a list of easy, travel-friendly snacks from the American Cancer Society:
Popcorn: Air-popped popcorn with a twist of herbs and spices like lime zest instead of high-fat butter.
No-Sugar-Added Applesauce: Single-serving fruits like applesauce or sliced peaches in their own juice are both convenient and healthy.
Chopped Vegetables: Pack a colorful array of veggies like bell peppers, jicama, carrot, celery sticks, snow peas, button mushrooms, and broccoli with some non-fat ranch dressing or hummus for dipping.
Mixed Nuts and Fresh Fruit: Nuts are nutrient-rich but high in calories, so keep portions small. Pair with an apple or pear for a balanced snack.
Dried Fruits: Dried apricots, apples, and nectarines are great, but remember to keep portions small due to their high-calorie content.
Low-Sugar, Whole-Grain Cereals: Pair with low-fat or non-fat milk and fruit for a quick, nutritious meal. Keep single-serving sizes handy.
Fresh Fruit: Pack a variety of fruits like pears, apples, oranges, peaches, kiwi, grapes, strawberries, blueberries, and bananas for a refreshing snack.
Low-Fat or Non-Fat Milk with Whole-Grain Muffins: Opt for homemade or store-bought low-fat, whole-grain muffins, avoiding jumbo sizes.
Whole Grain Crackers with Part-Skim Mozzarella Cheese: A balanced snack that’s easy to pack and delicious to eat.
Research Meal Options Ahead of Time: Smart Eating Tips for Travelers
Planning ahead can make a world of difference in keeping your travel nutrition on point. Knowing where to find healthy snack foods for road trips can significantly improve your travel experience.
Use Apps and Websites
Platforms like Yelp, HappyCow, and TripAdvisor can be invaluable tools for finding restaurants with healthy options while traveling.
Yelp: This app offers reviews and photos from other diners, which can help you find spots that cater to specific dietary needs. Look for keywords like "healthy," "organic," or "vegan" in reviews to find the best options.
HappyCow: Especially useful for vegetarians and vegans, HappyCow lists plant-based restaurants and those with substantial vegetarian options. It also includes health food stores, which can be great for grabbing quick, nutritious snacks.
TripAdvisor: This site not only provides reviews but often features detailed descriptions of menus. Use it to find restaurants that offer balanced meals with vegetables, lean proteins, and whole grains.
Check Menus in Advance
Sneak a peek at the menu before you go to make choices that suit your dietary needs. Having a plan for snacks while traveling can help you make better food choices.
Restaurant Websites: Many spots post their menus online. Scout for dishes loaded with veggies, lean proteins, and whole grains.
Special Requests: Don’t hesitate to call ahead and see if the restaurant can accommodate your dietary needs.
Shop at Grocery Stores
Grocery stores are a traveler's best friend! They offer a treasure trove of healthy food options.
Salad Bars: Many grocery stores have salad bars where you can build your own salad with fresh, raw vegetables and lean proteins like grilled chicken or beans.
Pre-Packaged Meals: Look for low-fat, high-fiber meal options like pre-made salads, sandwiches on whole-grain bread, or rotisserie chicken.
Healthy Snacks: Stock up on healthy snacks from the list above. These can be great for snacking between meals and are often more nutritious than convenience store options.
Visit Farmers Markets
Exploring local farmers markets is a fantastic way to snag fresh, nutritious goodies and discover the flavors of the area!
Local Produce: Farmers markets offer a chance to try fresh, locally-grown fruits and vegetables. This produce is often more flavorful and nutrient-dense than what's available in supermarkets.
Unique Finds: You might discover unique local foods that you wouldn’t find at home. These can add variety and excitement to your diet while providing essential nutrients.
Supporting Local Farmers: Bonus! Shopping at farmers markets supports the local economy and helps sustain farming communities. It's a win-win!
How to Find Nourishment at Airports, Rest Stops, Hotels, and More
Didn't get a chance to plan your meals or snacks? No worries! You can still find nourishing foods while traveling. Here are some tips to keep you fueled on the go:
Airports
Airports are often seen as food deserts, but with a little strategy, you can find healthy options:
Cafes and Kiosks: Look for cafes that offer salads, fruit cups, and yogurt.
Healthy Grab-and-Go: Some airports have health-focused kiosks offering items like hummus and veggie packs, nuts, and protein bars.
Try to Avoid Fast Food: Instead of typical fast food, opt for grilled or baked items if available. Many airport restaurants now offer healthier options like grilled chicken sandwiches, whole-grain wraps, and fresh salads. Yum!
Coffee Shop Choices: Black coffee, espresso, or black tea are best. Try to choose sugar-free flavorings.
Rest Stops
Rest stops have really upped their game when it comes to healthier food options:
Convenience Stores: Many rest stops now have convenience stores stocked with fresh fruit, nuts, and yogurt. These make a quick and healthy alternative to typical snack foods.
Chain Restaurants: Some rest stops feature chain restaurants that offer healthier options, and many now highlight these choices on their menus, making it super easy to spot the best options.
Hotels
Staying at hotels doesn't mean you have to miss out on nourishing meals:
Complimentary Breakfasts: Check if your hotel offers a complimentary breakfast with wholesome options like oatmeal, fresh fruit, and eggs. Avoid pastries and sugary cereals, which can lead to energy crashes later in the day.
In-Room Kitchenettes: Some hotels offer rooms with kitchenettes, giving you the freedom to prepare simple, nourishing meals.
Hotel Restaurants: Many hotel restaurants now cater to health-conscious travelers. Look for menu items that feature lean proteins, plenty of vegetables, and whole grains. Don’t hesitate to ask for modifications to suit your needs!
Fast Food
Sometimes, you just have to grab fast food, and that’s perfectly okay! Here are some tips to make nourishing choices:
Grilled Options: Go for grilled chicken sandwiches or wraps instead of fried options. Many fast food chains now offer salads with grilled chicken, which can be a more nourishing alternative.
Salads and Vegetables: Choose salads, but be mindful of dressings and toppings. Request dressing on the side and skip high-calorie add-ons like cheese and croutons.
Smart Sides: Opt for sides like apple slices or a side salad instead of fries.
Skip the Extras: Avoid extras like bacon, cheese, and heavy sauces that can add unnecessary calories and fat to your meal. Stick to basic, nutritious ingredients.
Don’t Forget to Stay Hydrated
Water is your best travel buddy, especially during those hot summer adventures! Always have a refillable water bottle by your side to keep sipping throughout the day. Staying hydrated keeps your energy levels up and supports your overall health. Need more hydration hacks? Check out our blog post Hydration Tips for a Cool Summer.
Making the Most of Your Summer Travels with Proper Nourishment
Staying nourished while traveling this summer is all about planning ahead and making thoughtful choices. By packing delicious, healthy snacks, scouting out meal options in advance, and knowing where to find nutritious food on the go, you’ll stay fueled all trip long!
This summer, let’s make every journey a nourishing one! Happy travels!
Culinary Care is a nonprofit that delivers free restaurant-made meals to families during cancer treatment, served with a generous side of community support, happiness, and hope. This summer, be one of 52 people to join The Line, our monthly giving community, and you’ll fill someone’s summer with joyful moments they’ll be able to savor forever.
