By: Paige Valentik MPS, RD, LDN

We have an upcoming vacation to the Outer Banks, which means it’s time to get creative in terms of entertaining a 16 month old and an (almost) 3 year old for 9+ hours in the car. It goes without saying that good snacks…both for the children and the adults…are essential. So, I figured I’d share some real time ideas/tips for the more important passengers – the adults :).

Finding healthy, satiating snacks can be difficult. Ideally you are stopping for a well-rounded meal at mealtimes and limiting the snacks as much as possible to avoid excessive calorie intake while being sedentary. Let’s be real though, there’s something so fun and entertaining about snacking on road trips. Shelf-stable snacks are a must in our case because of how far the drive is. But, if you are going on a road trip where you can keep cold foods cold for the entire duration, it increases the number of options drastically. Some ideas off the top of my head: greek yogurt, string cheese, veggies and hummus. For the purpose of this article we will focus on the shelf-stable options since that’s what going on in my head for this trip.

Mixed Nuts

• Protein and Healthy Fats: Nuts are rich in protein, fiber, and healthy fats, which help keep you full and energized.
• Tip: Opt for unsalted or lightly salted versions to keep sodium intake low. You can also make your own trail mix with dried fruit, mini chocolate chips and/or seeds for added variety.

Nut Butters in Single-Serve Packets

• Convenience: Single-serve packets are perfect for portion control and are easy to carry.
• Tip: Pair with fresh fruit or whole-grain crackers for a more filling snack.

Protein Bars

• Protein and Fiber: Protein and fiber help you feel satisfied for longer. We like KIND Breakfast Protein bars and Pure Protein bars in our house.
• Tip: Look for bars with minimal added sugars (less than 7 grams) and an adequate source of fiber (5 grams or more) and protein (10 grams or more).

Jerky

• Protein Packed: Another protein packed option that will help you feel fuller for longer.
• Tip: Look for low-sodium, nitrate-free options.

Popcorn

• Low in Calories: We fall victim to mindless snacking, despite being nutrition/fitness professionals. Popcorn can be a high portion snack for less calories.
• Tip: If the kids are losing it and you feel like crying, eat popcorn. Sweet and Salty Kettle Corn by Boom Chicka Pop is our go-to since we all have a bunch of sweet tooths.

Thanks for helping me get prepared for our long road trip! Time for me to head to the store to grab these snacks. God Speed to us!