Whole Foods That Travel Well For You + Your Family

To say I enjoy traveling is a huge understatement.

It is a passion of mine and is as critical a component in my life as good, nourishing food is. I have done my fair share of traveling within the US and abroad. Blogging about food and traveling and the challenges we face when trying to eat well seemed like a natural step- so here you go!


When I travel, I love trying local culinary foods. We know food is huge part of the human experience and nothing helps you truly experience a culture more than trying their food. When you travel, I urge you to step outside of your comfort zone and immerse yourself in the local cuisine! Don’t miss out on experiencing the local flavors just because it doesn’t fall into your typical food habits. You’ll be robbing yourself of a great experience!


That being said, I know traveling and incorporating new food into your daily diet can cause your digestive system to get out of whack. My advice? When you’re on your quest to explore the flavors of the world (or even your local culinary playground) always pack a trusty snack bag! Regardless if you are packing up for an international trip or packing snacks for a family day out in your hometown, preparation is key!


Below are my recommendations for what you can pack in your bag before you hit the road (Or sea! Or air!). These foods are non-perishable and travel well (just like you!).

Whole Foods That Travel Well | Healthy Travel Bags

Fruits//They come in their own package (i.e. skin) and are convenient.

Nuts//Bring a variety. You can also make your own trail mix.

Avocado//You can literally eat it with a spoon. It is nutritious and high in fiber.

Nut Butters// Instead of bringing the whole jar, place a some spoonfuls in a container.

Tortilla//Use to spread your avocado or nut butters.

Figs//These are naturally full of fiber and can keep things in your digestive track moving along smoothly.

Chia Seeds//When you get to your destination you can make chia seed pudding and you have a healthy dose of omega-3’s and protein.

Oatmeal// Make your own for breakfast.

Roasted Chickpeas// These are a protein and fiber rich snack.

Water// Drink and drink and then drink some more.

Traveling with Kiddos// As a mom of two young boys, I know the importance of carrying ample food on a plane or in the car for road trips. Our typical snacks include apples, nut butters (for dipping), string cheese, roasted chickpeas, edamame, grapes, kiwis, avocados and graham crackers. Also- freeze dried fruits! There are some great freeze dried fruits on the market that have no additives or preservatives. Also- when packing for the family, have your little ones help choose and pack their snacks. That way you get their "buy in" and they'll be more excited to eat them. And, remember- only give choices that you have already pre-approved. That way, they can't go wrong! 


Digestion Issues// Bring prunes and/or figs to help with constipation OR bananas if you experience diarrhea. Remember to increase your fluid if you have constipation.


Boredom// Yes, there are times when we are bored in the car and/or on the plane. Try not to snack out of boredom. I remind clients to practice their mindful eating and ask themselves, “Am I feeding a physical or emotional hunger?” If you are not hungry, you can play cards, listen to music, read a book, and/or watch a movie. Or play all those silly car games with your children that you played when you were young. :)


With the summer months quickly approaching, I know many of you will be embarking on new adventures. I hope these tips will help you have a more enjoyable travel experience! Have other ideas for whole foods that travel well? Please share them with #SilverSpoonsNutrition on Facebook, Instagram or Twitter


Bon Voyage! 

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Healthy Sustainable Life

Margot Witteveen, MS, RDN, LD


Registered Dietitian Nutritionist

Integrative and Functional Nutrition + Content Creator

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 Margot Witteveen | Atlanta, GA | margot@silverspoonsnutrition.co