Traveling with kids can be a wonderful experience, with the opportunity to create lasting memories and explore new places together. However, it also comes with its own set of challenges, one being keeping your children well-fed and energized while on the go. Snacks are an essential part of any trip, providing sustenance and keeping hunger at bay. But when it comes to snacks for kids, it’s important to choose options that not only satisfy their taste buds but also support their health and well-being. In this article, we’ll explore the importance of healthy snacks for traveling with kids and provide some delicious and nutritious snack ideas to keep your little ones fueled for all your adventures.
Importance of Healthy Snacks for Traveling with Kids
Snacking is a common habit among children, with research showing that they consume around 25% of their daily calorie intake from snacks alone (1). While snacking can be beneficial in providing necessary nutrients and energy, it’s crucial to make smart choices when it comes to what our children are snacking on, especially during travel. Here’s why:
Sustained Energy
Traveling can be draining for children, with long hours spent in planes, trains, or cars. It’s essential to keep them energized and alert, especially if you have a jam-packed itinerary filled with activities and sightseeing. Processed snacks such as chips, candy, and cookies may offer a quick burst of energy, but they’re often high in sugar and lack essential nutrients. This can result in a sugar rush followed by a crash, leaving your child feeling irritable, tired, and hungry. On the other hand, healthy snacks that contain complex carbohydrates, fiber, and healthy fats provide sustained energy, keeping your child feeling full and satisfied for longer periods.
Mood and Behavior
We’ve all experienced the crankiness and irritability that comes with being hangry (hungry + angry). And when it comes to kids, this can be even more intense. When traveling, there’s already a lot of stimulation and change happening, which can affect a child’s mood and behavior. Snacks that are high in sugar can further exacerbate these effects, leading to tantrums and meltdowns. On the other hand, healthy snacks can help stabilize blood sugar levels, preventing mood swings and keeping your child’s behavior in check.
Nutrient Intake
Traveling often means being away from home-cooked meals and relying on convenience options. These options are usually high in calories, salt, and unhealthy fats, but low in essential nutrients. By providing your child with healthy snacks, you’re ensuring they’re getting the necessary vitamins, minerals, and other important nutrients, even while on the go. This is particularly crucial for picky eaters who may not eat as well during travel.
Tips for Choosing and Preparing Healthy Snacks
Now that we understand the importance of healthy snacks for traveling with kids, let’s look at some tips for choosing and preparing them:
Plan Ahead
One of the best ways to ensure you have healthy snacks on hand is by planning ahead. Make a list of snacks your children enjoy and are also nutritious, then stock up before your trip. This way, you won’t be tempted to grab unhealthy options at the last minute.
Involve Your Kids
Involving your children in the snack selection and preparation process can make them more excited about what they’re eating. Take them grocery shopping and let them choose some healthy snacks they would like to have during the trip. You can also involve them in packing their own snacks, giving them a sense of ownership over their food choices.
Pack in Appropriate Portions
It’s important to pack snacks in appropriate portions to avoid overeating. Use small containers or reusable bags to pack individual servings, making it easier to control portions and minimize waste.
Choose a Variety
Variety is key when it comes to healthy snacking. Be sure to pack a mix of fruits, vegetables, whole grains, and protein sources to provide a range of nutrients and keep things interesting for your child’s taste buds.
Consider Dietary Restrictions
If your child has any dietary restrictions or allergies, be sure to pack snacks that cater to these needs. This will prevent any potential health issues while on the road. If you’re traveling internationally, it’s also important to research any food restrictions or cultural preferences in the country you’ll be visiting.
List of Healthy Snack Ideas for Traveling with Kids
Now that we have some tips for choosing and preparing healthy snacks, let’s dive into some delicious and nutritious options that are perfect for travel:
Fruits
Fruits are nature’s perfect snack, providing a variety of vitamins, minerals, and fiber. They’re also easy to pack and can be eaten raw, making them a convenient option for travel. Some great fruit options to pack include:
- Apples
- Bananas
- Grapes
- Berries
- Oranges
- Cut-up melon pieces
- Dried fruit (such as apricots, raisins, or mango)
Make sure to wash and cut up larger fruits beforehand to make it easier for your child to eat while on the go.
Vegetables and Dip
Vegetables are often overlooked when it comes to snacking, but they can be a great addition to your child’s diet, providing essential vitamins and minerals. Pairing them with a tasty dip can make them more appealing and fun for kids to eat. Some vegetable and dip combinations to try include:
- Carrots and hummus
- Cucumber slices and ranch dip
- Bell pepper strips and guacamole
- Cherry tomatoes and tzatziki
Whole Grain Crackers or Rice Cakes
Whole grain crackers and rice cakes are a perfect on-the-go snack, providing complex carbohydrates for sustained energy. They also come in a variety of flavors, making them appealing to kids. Look for options that are low in sodium and sugar. You can also top them with some nut butter or cheese for added protein.
Trail Mix
Trail mix is a convenient and customizable snack that’s perfect for travel. You can make your own mix using nuts, seeds, dried fruits, and even some dark chocolate chips for a touch of sweetness. Be mindful of portion sizes, as trail mix can be high in calories if overeaten.
Cheese Sticks or Cubes
Cheese sticks or cubes are another easy and tasty option for snacking on the go. They provide protein and calcium, making them a great choice for growing children. Look for lower-fat options and pair them with whole grain crackers or fruit for a well-rounded snack.
Granola Bars or Protein Bars
Granola bars or protein bars are a convenient and portable snack option, providing a mix of carbohydrates and protein. However, be sure to read the labels carefully, as many store-bought options can be high in sugar and unhealthy fats. Alternatively, you can make your own at home using oats, nuts, seeds, and dried fruit.
Popcorn
Popcorn is a fun and healthy snack option that kids love. It’s a good source of fiber and low in calories when air-popped. Avoid pre-packaged microwave popcorn, as it’s often loaded with unhealthy additives. Instead, invest in an air popper or make your own stovetop popcorn and pack it in small bags for a quick and crunchy snack.
Energy Balls
Energy balls have gained popularity in recent years, and for a good reason. They’re a delicious and nutritious snack packed with protein, healthy fats, and natural sugars. You can make a big batch at home and store them in the fridge or freezer, making them perfect for travel. Some great energy ball combinations to try include:
- Peanut butter and honey
- Almond and dried cranberry
- Chocolate chip and oats
Smoothies
Smoothies are a great way to pack in a variety of nutrients while on the go. You can make them ahead of time and store them in insulated bottles or thermos containers to keep them cold. Here are some tasty smoothie ideas to try:
- Banana, spinach, and almond milk
- Strawberry, yogurt, and honey
- Mango, carrot, and orange juice
Conclusion and Final Thoughts
Traveling with kids can be challenging, but with some planning and creativity, you can make it an enjoyable and memorable experience for the whole family. By packing healthy snacks that provide sustained energy and essential nutrients, you’ll avoid the common pitfalls that come with traveling with little ones. Remember to plan ahead, involve your children, and choose a variety of options to keep things interesting and nutritious. With these tips and snack ideas, you’ll have happy and well-fed kids ready for all the adventures that await. Bon voyage!
