By Carol Berg Sloan RD
I have been traveling quite a bit, and one of the biggest challenges isn’t getting through the checkpoint line. It’s finding something decent to eat while on the go. Anyone flown out of Long Beach lately? While I love the convenience of flying out of our neighborhood airport, if you don’t pack a snack, you will be eating gargantuan sandwiches and yummy cinnamon rolls and cookies the size of Frisbees. (Thank you, Sweet Jill’s.)
Here are a few points to take into consideration before heading out, whether plane, train or car. Plan ahead. I don’t know what’s worse, being hungry with no food available or being hungry with only bad choices at your reach! My favorite “pack and go” snacks include fruit leather, granola bars or homemade trail mixes made with nuts, dried fruit and high-fiber cereal. These are all easy to fit into a purse or laptop carry-on. And be sure to have water on hand for hydration, especially when flying. If you can’t or don’t want to bring a snack, choose fresh fruit, packaged nuts and trail mixes or energy bars now available at most convenience stores and airport terminals. Just keep in mind that these items are going to be in packages that are more than one serving.
Another challenge is the many coffee chains you encounter when on the road. The high-calorie coffee beverages, juices and baked goods are a constant temptation. I must mention a recent marketing program by a large chain that emphasizes that their baked goods are “all natural” with no high-fructose corn syrup or other artificial ingredients. Don’t be fooled by this misleading information, for honey, high-fructose corn syrup and table sugar are all nutritionally the same with four calories per gram, equally as sweet and metabolized in a similar fashion by the body. There are no nutritional benefits gained by replacing high-fructose corn syrup with another caloric sweetener. Taste is a personal preference but implying these baked goods are better for you because of a change in sweetener is not true. As a registered dietitian, I’m concerned that consumers will purchase these baked goods thinking they are making a “healthier” choice.
Bottom line— when traveling or dealing with a hectic schedule, be sure to have a snack on hand or the nutrition knowledge to make wise choices to get you through these long days.
Beyond Good Old Raisins and Peanuts
Source: calraisins.org
A spicy mix of “munchies”— tangy raisins, pretzel sticks and nuts.
1/2 cup butter or margarine, melted
2 teaspoons Worcestershire sauce
2 teaspoons soy sauce
1/2 teaspoon each dry mustard, ground ginger and garlic powder
1 dash hot pepper sauce
2 quarts wheat, corn and/or rice cereal squares, pretzel sticks, sesame sticks, and/or popcorn
2 cups California raisins
1 cup walnut pieces
In small bowl combine butter, Worcestershire and soy sauces, mustard, ginger, garlic powder and pepper sauce. In large bowl combine remaining ingredients. Pour butter mixture over all, tossing to coat. Spread in shallow baking pan. Bake in 350°F oven, 10 minutes, stirring occasionally. Turn oven off, leave pan in oven 10 minutes longer. Cool. Store in airtight container.
Makes 10 (1 cup) servings.
Nutrition Facts (per serving)
Calories 380 (42% from fat), Total Fat 19g (sat 6g, mono 3g, poly <1g),
Cholesterol 25mg, Protein 8g, Carbohydrates 49g, Fiber 5g, Iron 6mg, Sodium 570mg, Calcium 38mg
