Traveling for Labor Day? [Pack These Snacks]
My top healthy snacks for traveling.
I received an email yesterday with a question that I'm asked often: “We are going to be traveling. Can you recommend a nutritional protein/fiber bar as a 'drive in the car' snack along with our fruit, veggies and nuts? Any other food ideas you have while traveling please share. We want to avoid a lot of fast food.”
Since this is such a common question I decided to send out my weekly email early and share my top healthy snack recommendations in case you'll also be traveling, camping, boating, or just out-and-about this Labor Day Weekend.
Let's start with granola bars:
I always recommend choosing a granola bar with at least 3+ grams protein and fiber (the more the better), and with less than 6 grams of added sugar (the lower the better).
Top Picks:
Paleovalley Superfood Bars: my #1 pick is the PaleoValley Superfood Bars. Each bar has 9-10 grams of protein, 12-13 grams of fiber, and 0 grams of added sugar. They're made with nutrient-dense, antioxidant-rich, organic ingredients and come in delicious flavors like Lemon Meringue, Red Velvet, Apple Cinnamon, and Dark Chocolate. I haven't found them in any local grocery stores but you can order them from their website (they also have a sale right now with up to 35% off sitewide).
Rx Bars: I like Rx bars because they have 12 grams of protein, 4 grams of fiber, and 0 grams added sugar per bar. They're sweetened with dates and fruit (instead of refined sugars), and made with just a handful of real-food ingredients including nuts, egg whites, and fruit. The Chocolate Sea Salt and Blueberry varieties are my favorite! You can find them at most grocery stores and some gas stations.
Papa Steve's No Junk Protein Bars: these granola bars have no “junk” ingredients or added sugars, and are sweetened with dates or fruit. Depending on the flavor, these bars contain 12-20 grams of protein with 10-15 grams of fiber!
Elemental Superfood Bars: these Superfood Bars are also made with only real-food ingredients like nuts, seeds, and fruit. Each bar has around 6 grams protein, 4 grams of fiber, and 6-7 grams of added sugar (from raw honey).They come in a variety of fun flavors like Blueberry Lemon, Mulberry Cacao Spirulina, Dark Chocolate Peanut Butter.
Lara Bars: these are similar to Rx bars in taste, texture, and ingredients but lower in protein. Each Lara Bar has around 4 grams of protein and 3-4 grams of fiber with 0 grams added sugar. You can find them at most grocery stores.
Runner's-Up:
Autumn's Gold Granola Bars: made with simple ingredients like nuts, seeds, and honey, Autumn's Gold granola bars have 5 grams of protein, 3 grams fiber, and 6 grams added sugar per bar. They're sold at Costco and select grocery stores.
Kate's Real Food Bars: depending on the variety, Kate's Real Food Bars have 3-4 grams of protein, 2-3 grams of fiber, and 6-7 grams of added sugar per serving and are made with clean ingredients.
Other Snack Options:
Look for high-protein, low-carb foods that will actually fill you up and prevent elevated blood sugars (huge contributor to inflammation, gut dysbiosis, and insulin resistance which are all linked to Alzheimer's disease):
Nuts and seeds (I always make a batch of Roasted Pepitas found on p. 156 of my cookbook when traveling)
Non-starchy veggies
Low-glycemic fruit
String cheese
Cottage cheese
Greek yogurt cups
Hummus (for veggies)
Chomp's grass-fed beef sticks or Paleovalley grass-fed beef sticks
Tuna or salmon packs
These are a just few of the items that you'll find in the Longevity Kitchen Essentials section of my cookbook Recipes for Longevity (pages 13-15). This section includes a complete list of recommended foods from 18 different food categories like low-glycemic fruit, protein, snacks, grains, condiments, and protein powders. It also explains what ingredients to avoid that contribute to inflammation and gut dysbiosis (and are found in majority of granola bars and snack foods).
I've been told that the Longevity Kitchen Essentials section alone is worth buying the book for because it takes the guesswork out of what to eat for optimal health, reducing inflammation, and improving gut health.
If you want the full list of Longevity Kitchen Essentials + over 70 simple and delicious recipes that support longevity you can order the cookbook below.
I hope you have a great Labor Day weekend!!
Katelin
