By Dani Renouf, RD, MSc, CDE
If you are travelling over the summer, planning ahead to bring some snacks will give you so much more control over your intake and overall nutrition, as opposed to relying on outside food to meet your needs. Oftentimes, people notice how much better they feel when they bring their own food options, because travelling itself can be taxing on our energy levels, even if it’s for vacation! Here are 5 tips for successful snacking while on your journey.
- Pack non-perishable items. Make a checklist of non-perishable items to purchase and pack in your carry-on that include:
- Unsalted nuts
- Roasted unsalted chickpeas (you can make your own)
- Popcorn, unsalted rice crackers
- Bring some fruit and vegetables. (to consume on the flight prior to landing) such as apples, pears, plums and grapes, and cut up veggies like carrots, celery, and cucumbers. These are not often available at airports or are very expensive to purchase, and you are permitted to bring these as long as you consume them before you reach customs.
- Remember to pack some protein options. Hard-boiled eggs, tuna, or leftover chicken make for delicious sandwich fillings or toppings for a salad.
- Remember food safety. If you are bringing your own meals, make sure you have these in an insulated lunch kit with ice packs to keep cold foods cold. You can also use a thermos for your hot foods and consume them within 2 hours of arriving at the airport.
- Bring your own bottle. Staying well-hydrated during travel is so important in order to reduce jet lag and other undesirable side effects of travelling by air. Refilling your bottle with water at stations along the way will help you have access to water during the course of your journey.
Preparing these foods in advance of your trip will be helpful in setting you up for success as you make new memories with family and friends during the summer break! Read our blog post for tips on managing your diet while traveling to make sure you’re keeping your kidneys healthy this summer season.