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Amanda is Healthy Food Guide's nutrition editor with a degree in nutrition and a post-grad diploma in dietetics. She is a member of the British Dietetic Association, The Nutrition Society and The Guild of Food...

Step away from those muffins and flapjacks on offer at every airport and train station – fuel up instead with Amanda’s top carry-on healthy snacks

 

healthy snacks

1. Pret A Manger naked nuts, £1.20/40g
This little bag of nuts is packed with nutrients and is a great choice for a pit stop. Yes, you’ll be eating 22g fat and 259kcal, but research suggests our bodies only absorb 80% of the calories in nuts.
Per pack: 259kcal | 22g fat | 3.1g saturates | 6.8g carbs | 1.7g sugars | 7.4g protein | 2.4g fibre | 0g salt

healthy snacks

2. Munchy Seeds sesame sprinkles, 80p/25g, Sainsbury’s, Waitrose
Filling, tasty and low GI, this mix of sesame, sunflower and pumpkin seeds gives us a great combination of protein and good fats to help manage hunger while on the move.
Per pack: 153kcal | 13g fat | 1.7g saturates | 3.8g carbs | 0.4g sugars | 7.3g protein | 2.3g fibre | 0.2g salt

healthy snacks

3. Bounce cacao mint protein bomb, £2/42g, Holland & Barrett, Sainsbury’s, Waitrose
Satisfies a chocolate craving and packs in protein to tide you over until your next meal. With 117% of your daily vitamin E (to protect cells from oxidative stress), it’s useful for jet lag.
Per protein bomb: 182kcal | 8.7g fat | 2.6g saturates | 15g carbs | 11g sugars | 9.2g protein | 2.7g fibre | 0.4g salt

healthy snacks

4. Sun-Maid raisins, £2.40/6 x 42.5g boxes, Tesco
One box of raisins gives us 16% of our daily copper, needed to make melanin – the pigment that helps protect skin from UV sunrays. It also packs in a 10th of our daily iron, which helps keep stress levels down – a useful asset on most journeys!
Per box: 134kcal | 0.3g fat | 0g saturates | 33g carbs | 30g sugars | 1.3g protein | 2.5g fibre | Trace salt

healthy snacks

5. Real Handful blood orange & dark choc, £1/40g, Sainsbury’s, Ocado
A delicious snack of zingy orange-flavoured sultanas and cranberries, dark chocolate and peanuts for a balance of protein, slow-release carbs and antioxidants. Plus, this spoil-yourself treat weighs in at only 166 calories per pack.
Per pack: 166kcal | 6g fat | 1.7g saturates | 24.2g carbs | 21.4g sugars | 2.7g protein | 2.1g fibre | 0.3g salt

healthy snacks

6. Walkers Sunbites Lightly sea salted wholegrain popcorn, 80p/20g, Tesco
While many savoury crisp snacks give you at least 0.5g salt per small bag, this popcorn provides just 0.3g per serving but notches up a 10th of your 30g fibre goal for the day. Plus it has only 2.6g fat and is virtually sugar free, so there’s no sugar rush.
Per bag: 84kcal | 2.6g fat | 0.2g saturates | 12g carbs | 0.1g sugars | 1.7g protein | 3.1g fibre | 0.3g salt