Summer Travel Series - Fueling on the go

Creating Healthy Meals at Airports and Gas Stations

Sometimes you don’t have the option to pack snacks before you leave for a trip. Between time restraints, TSA anxiety, and or travel logistics preparation is near impossible leaving us at the mercy of convenience stores and airport kiosks. However, with a discerning eye and a slightly creative mindset, you can assemble a balanced, energizing meal even in these limited retail environments. The secret is to look for a combination of protein, healthy fats, and fiber.

When creating a pit stop meal make a goal of the following combination depending on your eating style:

1-2 Proteins (about a palm sized portion) + 1-2 Carbs (about a cupped hand portion) + 1-2 fats (about the portion size of your thumb) + as many veggies as you want ( or can find)

Next time you find yourself browsing the shelves at a gas station or airport shop, try building a meal using these staples:

• Protein Anchors: Start with a solid protein base to keep hunger at bay. Look for pre-packaged hardboiled eggs, string cheese, plain greek yogurt, or meat and cheese trays.

• Fresh Additions: Always scan the cooler section for fresh options. Fresh fruits, Fruit salad trays, vegetable trays, or prepared salads provide essential fiber and hydration.

• Satisfying Fats: To round out your meal, add a healthy fat source. Mixed nuts, pistachios, pumpkin/ sunflower seeds, or hummus / guacamoles dips are excellent for sustained energy. 

• The Finishing Touch: If you need a little extra substance, small portions of dried unsweetened fruit can provide a natural energy boost, while a serving of whole grain crackers or pretzels can satisfy a craving for crunch without derailing your day.
  

Remember, the goal is "better over perfect." By intentionally choosing these items, you are making a conscious decision to nourish your body amidst the chaos of travel.