If you're like me, when you're getting ready for a trip, the thought is, "What if I'm midflight and starving? What do I do for food?" Your average airport food court doesn't offer the healthiest options. Do you really wanna eat a double bacon cheeseburger 15 minutes before getting on a nine-hour flight? That would not be doing you any favors. The scarcity of healthy options in the airport terminal and on most flights makes the hungry traveler much more anxious. Worry no more. Here is the list of the top five foods most fit for travel. These foods were chosen based on five criteria: the first is that they are overall considered to be healthy foods, the second is that they have some immune boosting characteristics, the third is that they are nutrient and calorie-dense, the fourth is that they're a non-dehydrating snack and lastly is that they cover all three macronutrient groups while favoring protein and fat. If you're about to fly eight hours across the world, unless you are a bird that needs quick energy from carbohydrates to flap its wings, protein and fat become much more important to your metabolic needs. Therefore, we chose foods that were somewhat low in carbohydrates and higher in protein and fat content. But to ensure you make the most of every square inch of space, it's important to choose snacks that are not only nutrient-dense but also calorie-packed. In this article, we'll list the top 5 foods and snacks, considering calories per ounce and steering clear of the pitfalls of excessive salt.
- Dark Chocolate: Sweet Indulgence
Calories per Ounce: Around 150 calories
Dark chocolate is a delightful treat and a source of antioxidants. Choose a high cocoa content to maximize the health benefits. Dark chocolate, at least 70% cocoa, has plenty of essential nutrients. It's high in iron, magnesium, copper, and manganese. It also contains calcium, potassium, zinc, and traces of vitamins A, B, E, and K. Break it into small pieces to control portions and save space in your carry-on.
The apparent downside to traveling with dark chocolate is if, under temperature conditions that aren't ideal, the chocolate can melt, leaving you with a healthy mess on your hands
- Dried Fruits: Nature's Candy
Calories per Ounce: Ranges from 80 to 110
Dried fruits, such as apricots, raisins, or mango slices, offer a sweet and nutritious choice. While slightly lower in calories compared to nuts and seeds, they provide a variety of vitamins and minerals. Just be mindful of added sugars – opt for unsweetened varieties. A source of calcium, Vitamin A, Vitamin C, B-complex vitamins, and magnesium
The downside to dry fruits is they have very high sugar content. Taking in a significant amount of sugar is not ideal in preparation for travel.
- Peanut Butter Packs: Creamy Goodness
Calories per Ounce: Approximately 180
Peanut butter packs are a convenient and calorie-dense option for travelers. They provide a substantial energy boost and pair well with crackers, bread, or fresh fruit. They are now sold in individual packages, making them easy to carry without taking up much space. Peanut butter is an excellent source of vitamin E, vitamin B3 (niacin), vitamin B6, folic acid, magnesium, copper, and manganese.
- Almonds: Compact Powerhouses
Calories per Ounce: Around 160
Almonds are a superb travel snack due to their compact size and high-calorie content. Rich in healthy fats, fiber, and protein, almonds offer a satisfying crunch that will keep you fueled throughout your trip. Almonds are rich in protein, fiber, vitamin E, calcium, copper, magnesium, and riboflavin. They are also a source of iron, potassium, zinc B vitamins, niacin, thiamine, and folate. A 30-gram serving has 13g of healthy unsaturated fats and 1g of saturated fat.
And the winner is:............
- Salt-Free Trail Mix: The Ultimate Travel Companion
Calories per Ounce: Approximately 175-200
Taking the crown as the best travel snack, a salt-free trail mix is packed with nuts, seeds, and dried fruits. It offers a delightful combination of flavors while providing essential nutrients. Being calorie-dense, it keeps you energized during your journey without compromising on taste. One ounce of your typical trail mix will include 4 g of protein, 8 g of fat, 130 kcal of energy, calcium, iron, magnesium, potassium, zinc, copper, manganese, vitamin A, vitamin C, B complex and vitamin B12.
The downside to trail mix is, however, if you or your travel companion, suffer from nut or tree nut allergies, there may be better choices for you.
The Importance of Calorie Density
Packing foods that are calorie-dense becomes essential when space is limited. This ensures you get the most energy per ounce, keeping you satiated and fueled throughout your journey. Here's a chart depicting the calories per ounce of various foods:
Food
Calories per Ounce
Salmon
~55 calories
Steak
~70 calories
Chicken
~40 calories
Apples
~15 calories
Broccoli
~10 calories
Peanuts
~160 calories
Almonds
~160 calories
Sunflower Seeds
~170 calories
The Downside of Salt While Traveling
While sodium is an essential electrolyte for our bodies, excessive salt intake can lead to bloating, dehydration, and increased blood pressure – not ideal for a comfortable journey. Opting for salt-free or low-sodium options helps you maintain a healthy balance, especially when moving.
In conclusion, avoid the disastrous food options in most airport food courts. These foods are filled with empty calories, are often high in sodium, and will cause peaks and troughs of your sugar levels, causing you to feel tired and sluggish for travel. Choosing calorie-dense, nutrient-packed snacks is critical to a successful and satisfying travel experience. Salt-free trail mix is the ultimate travel companion with its perfect blend of flavors and energy. So, pack wisely, snack wisely, and enjoy your journey to the fullest! Travel Well!