NEW YORK – For most people, travel involves eye-glazing waits at an airport or train station, or hours of driving. At some point, you will want a snack.

Snacking healthfully while in transit can be tricky. The grab-and-go options “are likely to be processed or ultra-processed foods higher in fat, higher in sodium and lower in fibre”, said Ms Kayli Anderson, a registered dietitian and faculty member of the American College of Lifestyle Medicine.

Deviating from your usual routines when you travel can lead to unpredictable spikes in hunger, she added. And time pressures – rushing to catch a flight or train, for example – can make it hard to sit down for a meal.

“Boredom eating” is also common during long trips, said Ms Shona Halson, a professor and behavioural science researcher at Australian Catholic University in Brisbane.

Research has shown that being bored can increase the desire to snack, as well as the urge to consume unhealthy foods.

An occasional day of sub-optimal snacking is not a big deal.

Ms Anderson said one bad snack “or even one entire trip worth of meals is not going to make or break your health”. But if eating well on the road is a priority, here are some expert strategies and suggestions.

If you can, pack snacks to take along with you

“The key to travel snacking is to plan ahead,” said Dr Christopher Taylor, who specialises in medical dietetics and family medicine at Ohio State University. “If you can become less reactive, that gives you a big leg up.”

“You pack your toothbrush. Pack your snacks too,” echoed clinical professor of nutrition Joan Salge Blake, from Boston University.

Nuts are her go-to choice. “They’re heart-healthy and a source of fibre,” she said.

Pistachios are her favourite because, unlike many other nuts, they are a complete protein source – meaning they contain all nine essential amino acids. “But all nuts contain protein, which helps you feel full,” she added.

She also recommended packing dried fruit – apricots and raisins, for example – because it is a source of potassium and fibre. Eat the fruit and nuts together “and you’ve got a great sweet-and-savoury snack”, she said.

Ms Lisa Young, a registered dietitian in private practice in New York, said “hummus with veggie sticks – carrots, red pepper, jicama, celery – are at the top of my list”. The chickpeas in hummus are another complete protein.

“If you’re travelling by car, the ability to pack your own cooler is an advantage,” Dr Taylor said.

He suggested stocking protein-rich foods such as cold chicken or hard-boiled eggs. Nut-butter sandwiches made with whole-grain bread are another healthy choice, he said.

If packing snacks ahead of time is not realistic, many airports and train terminals now have market-like food shops that sell produce and salads, and grocery stores are an easy alternative to petrol stations when you are driving somewhere.

“A lot of places have healthier prepared foods – stuff like bento boxes with vegetables and hummus,” Ms Anderson said.

Okay, but what if I just want a sweet or salty store-bought snack?

Dr Taylor recommended trail mix as a relatively healthy, satisfying and convenient option – one that you can find just about everywhere.

Prof Salge Blake put in a vote for seeds, particularly pumpkin and sunflower. “Similar to nuts, they are a good source of fibre, protein and potassium,” she said.

She suggested adding seeds or trail mix to store-bought yogurt – protein-rich Greek yogurt, if you can find it – to make a parfait.

When it comes to energy or protein bars, choose those that have nuts, seeds or fruit towards the top of their ingredients list, she said.

If you want a healthier alternative to potato chips, Ms Anderson said she looks for dried-bean snacks, such as dried edamame or chickpeas.

Ms Young likes popcorn, which is a whole grain and contains fibre. She suggested making your own at home with an air popper.

And if you are wondering what to drink, all the experts recommended plain water (no surprise).

Above all, when you are snacking on the go, “don’t let the perfect be the enemy of the good”, Ms Anderson said.

“Eating different foods can be a fun and enjoyable part of travelling,” she added. “You don’t want to miss out by micro-managing too much.” NYTIMES