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Nutrition Tips for Happy Travels


Road trips are a wonderful way to take in the sights while en route to your destination. Unfortunately sitting for long hours can leave you feeling less than energetic. Bellevue Club registered dietitian Wendy Caamano shares travel nutrition ideas that will keep you feeling fresh and ready to explore.

1. Stay hydrated: It is easy to forget to drink adequate fluids while traveling. Have a fluid game plan to prevent dehydration, which can leave you feeling groggy and can contribute to travel aches and pains.  


Sip as you go: 

• Bring a large water bottle and fill it up when you stop for meals.

• Infuse your water with slices of lemon or lime to add variety. 

•Choose flavored waters and unsweetened iced teas instead of more sugary options. 


2. Eat Right: The combination of different types of foods, eating on a different schedule, and dining out frequently can leave your digestive system unhappy when traveling. Focus on fresh foods that travel well and low-sodium options to prevent bloating and sluggishness.


Go-to travel foods: 

•Fresh veggies and dip (hummus or bean dip)

• Whole fruit, precut and bagged 

•  Nuts and seeds (almonds, cashews, pistachios and sunflower seeds)

• Nut butters to spread on apple slices, celery and carrots

• No sugar-added dried fruit

• Homemade trail mix
(see recipe on the next page)

• Roasted chickpeas 
(see recipe on the next page)


Roasted Chickpeas 

This snack is packed with flavor and protein. Make a large batch before your next trip and crunch away the miles. 

  • 1 tablespoon olive oil 
  • 1 tablespoon ground cumin 
  • 1 teaspoon garlic powder 
  • 1/2 teaspoon chili powder 
  • 1 pinch sea salt 
  • 1 pinch ground black pepper 
  • 1 dash crushed red pepper 
  • 1 (15-ounce) can chickpeas, rinsed and drained

Preheat an oven to 350 degrees F. Whisk the oil, cumin, garlic powder, chili powder, sea salt, black pepper and red pepper together in a small bowl. Add the chickpeas and toss to coat. Spread into a single layer on a baking sheet. Roast in the preheated oven, stirring occasionally, until nicely browned and slightly crispy, about 45 minutes.

Preparation time: 55 minutes 

Makes three one-half-cup servings

*Reprinted from


Best Homemade trail mix

This trail mix is filled with antioxidants, quality fats and protein. Take it on your next long trip to keep you satisfied and ready to go!

  • ½ cup roasted, unsalted or lightly salted almonds
  • ½ cup roasted, unsalted or lightly salted pumpkin seeds
  • ½ cup unsweetened, dried cherries
  • ¼ cup unsweetened, shredded coconut 
  • ¼ cup dark chocolate bar, broken into small pieces

Combine all the ingredients; mix well, and then package in an airtight plastic bag or Tupperware.

Preparation time: 10 minutes 

Makes 8 quarter-cup servings

*Copyright 2016, M. Capron – Bastyr Dietetic Intern, Original recipe  

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