How to stay steady and snack on the road

Traveling can make it hard to stick to a healthy diet. Away from your normal routine, and well-stocked kitchen, it’s easy to reach for convenient foods. These choices are often packed with empty calories – few vitamins and minerals but rich in added sugars and fillers. What they lack in nutrition, they tend to make up for with processed and simple carbohydrates that can lead to glucose spikes. ¹ These types of snacks fill you up temporarily but soon lead to an energy dip that depletes your energy and leaves you craving more starchy foods. ²

Snack ideas  

Plan ahead to help yourself stay on track. Opt for protein-rich, travel-ready snacks like hard boiled eggs, beef jerky, mixed nuts, protein bars, and shakes. A snack of 1 ounce of almonds and 1 ounce of cheese can help quiet your hunger without leading to a spike and crash. 

Make your own trail mix with pecans, walnuts, cashews, and pumpkin seeds. Add some dark chocolate (over 80% cacao) and toasted coconut to sweeten the mix without throwing you off target. Keep this in a container in a dark, dry place and divide it into small portions that are travel ready. 

Give these snacks a go next time you need to hit the road. 

A final note from Lingo 

Planning and choosing nutrient-rich snacks can make a difference when you’re traveling. Aim to take some options that contain protein and healthy fats to keep you satiated and help manage your glucose while you’re away from home.   

You can see the impact that different snacks have on your glucose with a continuous glucose monitor (CGM) like Lingo. The personal data these biosensors provide can help you work out which choices will lead to steadier glucose levels. 

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