Holiday travel can be exciting, but it can also derail our healthy routines, especially when managing anemia. Indeed, a survey from The Ohio State University Wexner Medical Center found that two-thirds of Americans overindulge in food during the holidays, and nearly 45% take a break from exercise. For those with anemia, maintaining proper iron levels is crucial for energy and overall well-being, making mindful eating even more important during travel.
The good news is that there are plenty of iron-rich foods to snack on, keeping you energized and your iron levels balanced, no matter where your journey takes you. Let's explore some delicious and nutritious travel snacks for various travel scenarios.
1. Road Trip Ready: In the Car
A well-packed cooler can be your best friend when hitting the open road. Here are some foods high in iron that make great road trip snacks:
- Hard-boiled eggs: Portable and packed with iron and protein
- Pumpkin seeds: 1 mg of iron per ounce, easy to munch on the go
- Dark chocolate-covered almonds: A sweet treat with a punch of iron
- Spinach wrap with hummus and veggies: A DIY option full of iron and fiber
- Lentil-based snack bars: For a quick iron boost between stops
2. Sky-High Snacking: At the Airport and On the Plane
Air travel comes with its own set of challenges, but these healthy snacks are security-friendly and iron-rich:
- Trail mix with dried apricots and almonds: A classic travel snack with iron benefits
- Roasted chickpeas: Crunchy, satisfying, and full of iron
- Single-serving packets of unsalted nuts: Almonds and cashews are great choices
- Organic chia energy squares: For a nutrient-dense energy boost
- Dark chocolate: Choose 70% cocoa or higher for maximum iron content
Remember to bring an empty water bottle to fill up after passing through security—staying hydrated is crucial, especially when flying!
3. Rail Riders: On the Train
Train travel allows for more flexibility with snacks. Try these iron-rich foods:
- Edamame beans with a squeeze of lemon: A refreshing, iron-packed snack
- Quinoa salad with beans and leafy greens: Prepare this ahead for a hearty meal
- Tofu jerky: A vegetarian-friendly, iron-rich alternative to beef jerky
- Organic cacao nibs mixed with dried mulberries: A sweet and tangy iron boost
- Hummus with carrot or red pepper sticks: Great for dipping and rich in iron
4. Quick Picks: Convenience Stores and Gas Stations
Sometimes, you'll need to rely on what's available at a quick stop. Look for these iron-rich options:
- Canned tuna or salmon packets: Great protein and iron source
- Beef jerky: High in iron, but watch the sodium content
- Sunflower seeds: A good plant-based iron option
- Fortified cereal cups: Many are enriched with iron
- Dried fruit and nut packs: Look for options with dried apricots or raisins for more iron
Keeping Your Iron Levels Up, Wherever You Go
Managing anemia doesn't have to take a vacation when you do. By choosing iron-rich snacks, you can maintain your health while enjoying your travels. Remember, healthy snacks are available in almost every travel situation—it just takes a little planning and know-how.
Whether driving cross-country, flying to a far-off destination, riding the rails, or making quick stops, iron-rich choices are always available to keep you energized and feeling your best. So pack those travel snacks, stay hydrated, and enjoy your journey, knowing you're caring for your health every step along the way.
From all of us at Sanguina, we wish you a joyful and healthy holiday season. Safe travels and happy snacking!
