Healthy Snacks for Spring Travels

Frances Largeman-Roth

Spring is finally here, and I don't think I've ever been more excited to celebrate a season. It means we can finally peel back the layers, roll down the windows and soak up some vitamin D (with our SPF on, of course). Spring also means that it's time for a well-deserved break with family or friends. Whether you're traveling to an exotic locale or simply getting in the minivan for a short road trip, like us, you'll need some healthy snacks to power your journey.

Here are some new, tasty, travel-friendly options, whether you're a crunchy, sweet or savory snacker.

For the early morning departure:

Luggage -- check. Passport -- check. Growling tummy -- check. You made it to the airport in time to catch your discounted 6 a.m. trip to Barcelona, but you didn't factor in time to get breakfast. No problem because you did manage to put a pouch of Nature Valley Breakfast Biscuits in your overflowing carry-on. Each pouch contains four crunchy biscuits (either honey or blueberry), which provide 230 calories, 9 grams of fat, 4 gram of fiber and 5 grams of protein. I like the fact that you can snack on two and keep the rest for later. And if you have the foresight to bring along a travel pack of peanut butter to slather on top, this snack will keep you full even longer.

[Read: 10 Healthy Vacations.]

For the gluten-free, dairy-free friend:

My friend Joanna has a ton of food issues, so I'm always looking out for great-tasting snacks she can eat. She has to avoid gluten, dairy and caffeine, and as a fitness professional who eats on the go, that can be pretty tough. For her upcoming spring and summer trips, I'm recommending KIND Healthy Grains Bars. These are somewhere in-between crunchy and chewy in consistency and are made from a blend of 100 percent whole grains, including gluten-free oats, amaranth, quinoa, millet and buckwheat. Three of the flavors don't contain chocolate and are dairy-free: Vanilla Blueberry, Maple Pumpkin Seeds with Sea Salt and Oats and Honey with Toasted Coconut. The bars range from 140 to 150 calories and have 3 to 6 grams of fat, with 3 grams of fiber.

[Read: Quinoa 101: What It Is and How to Cook It .]

For the monkeys in the back seat:

"Mom, I'm hungry!" This is the familiar cry every mom has heard on the family road trip. It usually comes shortly after you've gotten on the highway and are still hours from your destination. At this point, I feel like I'm a pretty seasoned pro and have learned what makes a winning arsenal of kids' snacks: cut up fresh fruit, something salty and crunchy, and something that feels like a treat. Of course, if that treat also has 5 grams of protein and is made with organic whole grains, like the CLIF Kid ZBar Protein in Chocolate Mint, I can feel even better about it. And when it tastes like a Girl Scout Thin Mint cookie, it's a win-win all around.

[Read: Kids Eat the Darnedest Things .]

For the cruncher:

Typical crunchy snacks tend to fall into the overly processed or overly salty categories, with the default being some sort of chip. If I'm in a snacky mood while traveling, I usually look for a bag of popcorn, but many are coated with gloppy cheese dust or are too sweet for my taste. Quinn Popcorn has been making microwave popcorn for a few years, and now they're offering a "farm-to-bag," non-GMO bagged popcorn. The Cheddar and Chipotle flavor has a mild, munchable heat from the chipotle and jalapeno pepper and won't set you back too much in the calorie department -- 4 cups has just 150 calories, 10 grams of fat and a very decent 160 milligrams of sodium.

[Read: In Pictures: 10 Healthy Desserts -- and They're Tasty, Too .]

For the "I really want a martini" moment:

Whether it's anxiety that's been sparked over the missing Malaysia Airlines flight or general travel stress, it seems like more and more people are telling me how much they hate to fly. A nice cocktail might help take the edge off, but if you want to arrive looking fresh and well rested, or if you're pregnant like me, it's smarter to abstain. Still, a nice, salty olive would be lovely at a time like this. How about a whole cup of pimiento-stuffed green olives? Yes, they exist, and yes, you can eat the entire cup for just 80 calories. They're from Pearls Olives to Go! Snack Cups, which come in packs of four. Even better -- the little plastic cup doesn't contain any liquid, so you don't need to worry about spillage should any in-flight turbulence occur.

So, bust out the linen shirts and strappy sandals, pack up your bags, and don't leave home without your energy-boosting snacks!

Frances Largeman-Roth, RD, is a best-selling author and nationally recognized health expert, and the former Food and Nutrition Director at Health magazine for nearly eight years. Prior to that, she was part of the editorial team at the Discovery Health Channel and was managing editor at FoodFit.com. Frances is the author of Feed the Belly: The Pregnant Mom's Healthy Eating Guide and co-author of the best-selling The CarbLovers Diet and The CarbLovers Diet Cookbook. Her cookbook, Eating in Color: Delicious, Healthy Recipes for You and Your Family will be published in January 2014. Frances earned her undergraduate degree from Cornell University and completed her dietetic internship at Columbia University in New York.