Whether it’s a long road trip to your dream destination, hiking with friends, a family picnic, or a business trip, picking healthy food for travelling can be challenging. Here are some top picks to embrace healthy eating on the go–
1. Mixed Nuts
Nuts are one of the best foods to eat when travelling. It's tasty, healthy and long-lasting. You can carry and eat them conveniently plus they are easy to pack and store. Nuts like almonds, cashews, pistachios, etc., are nutrient powerhouses and excellent sources of proteins.
In fact,100g of whole Almonds provides 579 kcal. On the other hand, pistachios will give around 562 kcal per 100g.
Similarly, A 100g serving of walnuts provides 654 kilocalories and raw cashews provide 553 kilocalories per 100g.
Their ability to satisfy hunger quickly without creating a mess further enhances their convenience for travellers. Whether you're navigating airport delays or hiking through the wilderness, nuts are a wholesome and practical choice for any journey.
Also, Read- walnuts and cashew nuts oldest health allies of humankind
almonds and pistachios oldest health partners of humankind
2. Seeds
Seeds can be your excellent travel food as they are nutritious, easy to pack and have a longer shelf life. You can pack them easily to carry in small containers, zip-lock bags, or even as part of pre-packaged snack mixes. Seeds can be eaten on their own or added to snacks like yoghurt, salads, or smoothies. They can also be mixed with dried fruits and nuts for a healthy trail mix. Some excellent options Include pumpkin seeds, melon seeds, sesame seeds, chia Seeds etc.
Additionally, seeds like pumpkin seeds and melon seeds contain dietary fibre.
Besides being a good source of protein, a 100g serving of musk melon seeds and sesame seeds provides approximately 557 kcal and 565 kcal, respectively, making them an energy-packed travel food.
Also, read the ancient superfood muskmelon seed
3. Fruits
Fruits are a healthy food for travelling; they are easy to digest and suitable for all ages. You can pre-cut them and pack them in resealable containers or bags. This makes them easy to eat and helps to manage portion sizes.
If it is a long trip, try using a small cooler or insulated bag with ice packs to keep perishable fruits like grapes or cut melons. Another alternative is dried fruits like raisins and apricots. They are lightweight, non-perishable, and provide similar nutritional benefits.
Remember to pack easy-to-eat fruits like apples, pears, grapes, oranges, bananas etc.
4. Energy Bars
When talking about travel food, energy bars are hard to miss, they are convenient to carry around and have a long shelf life. Energy bars are available in a variety of flavours and based on nutritional needs. Consider packing meal replacement bars to curb your hunger on the go. While buying energy bars pay attention to the food labelling and scrutinize the ingredient list to ensure they are healthy.
4. Khakhra
These thin, crispy traditional dishes that come in various flavours, like jeera (cumin) and methi (fenugreek) are durable and don't require refrigeration, making them a good travelling food for people seeking healthy options brimming with homely taste.
Khakhra is healthy because it's made from whole grains like whole wheat, providing essential fibre and nutrients with minimal fat content due to its dry roasting method. To make a healthier version, use whole grain flours, incorporate nutritious seeds or spices like flaxseeds or fenugreek, and minimize added salt and oil. Homemade khakhra ensures control over ingredients, allowing for a preservative-free and wholesome snack. They make great travel snacks as they are easy to store and carry.
5. Chikki
Chikki is a good road trip snack if you are craving something sweet. They also come in a variety of formats and are made from jaggery and nuts like peanuts, sesame seeds, or mixed dry fruits. It’s dense and nutrient-rich, providing a good energy boost.
Did you know that chikki was actually invented in Lonavala to provide an energy-boosting snack for labourers building railway lines in the 19th century?
6. Millet /Dry Fruit Ladoos
Ladoos, a staple in Indian cuisine, are ideal for travel due to their portability and long shelf life. To make your travel healthy go for ladoos without refined sugar and other food additives. If you are making them at home, follow a traditional recipe, or if you are buying, read the food labels carefully.
One of the best things about ladoos is that they come in diverse flavours infused with various ingredients like whole wheat, besan (chickpea flour), suji (semolina), dry fruits, methi millet etc. If you are looking for healthy travel snacks, these traditional ladoos can be the best addition to your packing list.
Curious about millet? Explore:millets celebrating the legacy of humanity's oldest dietary ally
7. Roasted Chickpeas
Roasted chickpeas are an excellent travel snack. They're lightweight, non-perishable, and packed with protein and fibre, making them both nutritious and filling. Their crunchy texture and variety of flavours can satisfy cravings, and they don't require refrigeration, making them convenient for long trips
8. Thepla
Thepla is a variety of flatbread made from flours of wheat and millet mixed with fenugreek leaves. They stay fresh for about 3 to 4 days. The fenugreek leaves are good for health and they add vitamins, minerals, and antioxidants to your diet.
9. Sattu Flour Mix
The sattu refers to a dry mix made from roasted chickpeas; sometimes, different flours of millet, barley, etc. are also added. This mix can be used to make instant meals or drinks on the go.
Interestingly the sattu's origin is sometimes traced to wandering monks in some parts of India and even to army camps from ancient times.
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10. Salads
If you are planning a family picnic this summer season, salads are an excellent option. You can make protein-rich chickpea salad—it's hearty, healthy and refreshing. Combine cooked chickpeas with diced cucumber, tomatoes, red onions, and fresh herbs like cilantro and parsley. Dress with olive oil, lemon juice, garlic, and a drop of honey for balance. This salad can be prepared ahead, tastes better as it marinates, and stays fresh throughout your picnic.
For long trips, store chickpea salad in airtight containers in a cooler with ice packs to keep it chilled and fresh. Pack the dressing separately and mix it with the salad just before eating to maintain its crispness and flavour.
Embracing Healthy Eating on the Go
In this article, we explored some of the best foods to take while travelling. From family picnics in the nearby park to hiking adventures, commuting to work, or exploring summer beach views, every journey matters. Whether for holidays or business trips, it's crucial to pick the right foods that provide energy and support mindful eating.
By choosing nutritious options, you can ensure that each journey, big or small, is fulfilling and keeps you feeling your best.
Happy journey!
