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Healthy Snacks for a Future Long Flight

Whether you’re traveling for fun, work, or both, you’re going to want try new foods and partake in the local culture wherever you go. That said, bringing healthy, filling snacks for the journey will help you make nutritious choices when you're in a pinch.

Aim for a minimum of 4 grams each of protein and fiber per snack (as in one apple and a small piece of cheese), and bring options so you’ll never go longer than four hours without a bite. Keep added sugar to a minimum (under 6 grams). That way, you can enjoy real dessert once you arrive. Munch on anything that needs refrigeration within four hours of heading to the airport, on a road trip, or out to sea. Don’t forget to plan for unexpected delays, too.

Take things that work as a light bite on their own or in a combo for a heartier snack. The best way to do this is by following the 3-2-1 rule: Pack three small snack items you know you always like eat (yogurt, cheese sticks, nut-based bars, etc.), two drinks, and at least one piece of fresh produce.

Here's how you can meet your quota:


Dried Fruit (4 Count)PEELED SNACKS amazon.com$17.91 SHOP NOW

Go for unsweetened versions like this variety pack from Peeled Snacks. Dried mango, pineapple, apples, or other options like pears and cherries will fill you up with fiber whether you eat them solo or as part of a trail mix.


Pressed by KIND Fruit Bars, Strawberry Apple Chia (12 Count) KIND amazon.com $23.80$15.49 (35% off) SHOP NOW

At 100–150 calories, you can use these fruit-based bars as a light nosh between meals. Don't miss the Pressed by KIND bars with chocolate for sweeter treat. 


Classic Peanut Butter Squeeze Packs JUSTIN'S amazon.com $5.80 SHOP NOW

Nut or seed butter packs provide stick-to-your-ribs healthy fats and you can add them to crackers, cereal, oatmeal, fruit, or other snacks you've packed. Bonus: Packs smaller than 3 ounces, like these ones, get the thumbs-up from TSA


Protein Chewy Granola Bars, Peanut Butter Dark Chocolate (20 Count) NATURE VALLEY amazon.com $13.92 SHOP NOW

These heartier bars filled with 100% whole grains work as a base for breakfast, or reach for them when you’re nearing the 3- to 4-hour mark but won’t eat for at least an hour or two.


Real Food Protein Bar, Peanut Butter & Berries (12 Count) RXBAR amazon.com $20.39 SHOP NOW

Another filling choice, RXBAR's pack in 12 grams of protein with ingredients like egg whites, dates, and nuts.


Fruit & Nut Bar, Cherry Pie (16 Count) LÄRABAR amazon.com $16.99 SHOP NOW

Lärabars also get the thumbs-up because they're fruit- and nut-based. Plus, they're easy to find in most gas stations, convenience stores, or wherever you're loading up on snacks.


Plant-Based Deep Chocolate Brownie (4 Count) RULE BREAKER amazon.com$14.99 SHOP NOW

These brownies are actually made from black bean flour, so they're a better option than what you'll find at the airport coffee shop.


Roasted Chickpea Snacks, Sea Salt (10 Count) BIENA amazon.com $18.90 SHOP NOW

Reach for these 1.5-ounce snack packs for plant-based protein and fiber. 


Classic Oatmeal Cups (12 Count) BOB'S RED MILL amazon.com $22.83 SHOP NOW

Oats are an easy base for when you're at a hotel or during any travel experience. When you're making breakfast on the go, aim for about 300 calories, 6+ grams of protein and fiber, and around 8 grams or less of added sugar.


Oats and Nut Butter Cups, Almond Cashew (6 Count) WILD FRIENDS amazon.com SHOP NOW

These oatmeal cups come with nut butter packets attached so all you need to do for a super-filling breakfast is add hot water and mix.



Happy Snacking and Safe Flight



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