Smart Snacks for Traveling

Traveling this summer? Whether you’re flying, taking a train, or loading up the car for a road trip, try to squeeze in time to pack healthy snacks (check TSA food rules before you go). It’s an ideal way to help ensure that you stay on track with your weight-loss goals. If you don’t have time to pack nutritious munchies at home, you may end up resorting to a convenience store or airport or train-station kiosk in search of something to tide you over between meals, and the selection may not be ideal. Avoid packing any chips, cookies, snack cakes, candy bars, nacho chips, or sugary drinks. Instead, choose from this list of nutritious travel snacks (bring a cooler bag, if necessary).

Phase 1 Snacks

  • Lean deli meats
  • Assorted nut mixes (stick to a 1/4 cup serving)
  • 1% , 2%, or fat-free cottage cheese
  • Part-skim mozzarella cheese sticks
  • Plain nonfat (0%) Greek yogurt
  • Sunflower and/or pumpkin seeds (stick to a 3-tablespoon serving)
  • Low-sodium vegetable-juice blend or tomato juice in 6-oz cans
  • Diet soda, seltzer, or bottled water
  • Individual 2-ounce hummus containers
  • Hard-boiled eggs
  • Raw vegetables, such as celery and bell peppers (avoid carrots on Phase 1)
Phase 2 Snacks
Everything on Phase 1, plus:
  • Wraps made with 6-inch 100% whole-wheat or whole-grain tortillas and lean deli meat and reduced-fat cheese
  • Artificially sweetened low-fat or nonfat flavored yogurt
  • Fresh fruits
  • Reduced-fat cheese and whole-wheat crackers
  • Air-popped popcorn
  • Canned fruit (water-packed or in its own juice)
  • South Beach Diet 100-Calorie Snack Bars, Good to Go Bars, Chewy Nut, or Protein Fit Bars

Phase 3 Snacks
Everything on Phases 1 and 2, plus:

  • Raisins (stick to a 2-tablespoon serving)
  • Fruit salad (can be made with watermelon and/or pineapple on Phase 3)


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