Parents know that a hungry kid equals a cranky kid, and let’s not forget that parents get hungry and cranky, too! Nothing like a car full of “hangry” road trippers to ruin a good time. Having healthy, kid-friendly snacks on hand when it is not convenient or safe to stop means you can provide essential nutrients your growing family needs and prevent on-the-road meltdowns. It takes a bit of preparation, but healthy snacks for your next family road trip are well worth it.
Fruit & Veggie Bites
Cut up fruits and veggies are easy for kids to handle and eat in the car. Use fun shape cutter sets to cut apples, cucumbers, melons, carrots and kiwi into appealing shapes. Carrots, cucumber, jicama or bell peppers make great veggie sticks, and diced melon is a sweetly refreshing treat with no added sugar. Have wipes on hand for these juicy treats. Check your local farmers market for other seasonal produce. Locally-grown fruits and veggies in season are nutrient-richer, less expensive and taste better than produce shipped from hundreds or thousands of miles away.
Pair with a Friend
Pair fruits or veggies with a source of protein and fat for something tasty and helpful in moderating increases in blood sugar. And as a bonus, it will also keep children feeling full for longer. One of my daughter’s new favorite pairings is goat cheese with strawberries. Cut the top off a washed strawberry, hull out the core and fill it with goat cheese. Do this the day before your trip and put these tasty bites in a BPA-free plastic container.
Apple slices with cheddar cheese or almond butter are also winning combinations. Almond or peanut butter packets are great for on-the-go snacking. When slicing up apples, dip them in a little water mixed with lemon juice to prevent browning. Individual hummus cups are great for dipping veggies on the road. They are a lot less messy and have more protein than ranch dressing. Double win!
Popcorn
If your kids like to watch movies on road trips, make it a full theatre experience by adding popcorn. Pop some the day before and put it in individual bags for everyone. You know you are going to smell it and want some too. Caution: popcorn (and grapes) can be a choking hazard for children younger than four years old. Please use discretion when letting your child eat in the car.
Nuts
Nuts are a good source of protein, fat and other essential nutrients. But remember, for children four years or younger, nuts can be a choking hazard and are not a great car snack option. For older kids, almonds and cashews are easy to munch on. With all those shells, pistachios are too much trouble for the car.
Dried Fruit
Dried fruit is convenient for traveling because it is less delicate than fresh fruit. Dried mangos, apricots and kiwi are good for small hands. Trader Joe’s has a great selection to peruse.
Treats
You are on a road trip, so make it fun! Pack one or two special treats. Bring kids three years and older with you to the store and let them pick out their treat. Trader Joe’s has yummy dark chocolate-covered dried blueberries that are a crowd pleaser.
Even the friendliest of siblings get sick and tired of each other on long road trips. Packing everyone their own bag of snacks can help alleviate some sibling unrest. When each child has his or her own snacks and isn’t told to “share with your sister,” everyone in the car is happier. Include a variety of foods to keep snack time exciting and supply a diverse selection of nutrients. Keep wipes on hand to clean up sticky hands in between bathroom stops. While hand sanitizer and wipes are good in a pinch, washing hands with soap and warm water is the best way to combat nasty germs. No one wants to get food poisoning on a road trip and spend any more time in those gas station bathrooms than necessary. Yuck! On that note, a small cooler will keep snacks cold and safe to eat.
Individually packaged foods are undeniably convenient but don’t underestimate the deliciousness of something fresh and healthy when traveling. It doesn’t take much time to prep family-friendly road trippin’ snacks and leave the hangry monsters at home
Posted in: Community, Health & Nutrition
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