Snack attack on the road
I travel globally and often, and travel is one of those times when it’s really easy to eat the wrong thing if you are not organised. You are at the whim of the mini bar or the nearest fast food outlet, and room service generally takes at least 20 minutes. My best advice is to find a great deli close by and buy a variety of healthy snacks to keep in your room, keeping in mind the size of the mini bar fridge when you shop. This is not always easy, so as a chef I connect with my global chefs’ network to find the nearest good deli.
Why snacking well matters
Feeling hungry between meals is natural, and a well-chosen snack keeps your energy steady and helps you get the vitamins and nutrients your body needs. What you choose matters: a large order of fries at your desk may give you a temporary lift, but snacks high in fat, sugar and kilojoules tend to leave you flat later on.
To keep your energy up without gaining weight, limit foods full of sugar and refined carbohydrates, such as snack bars, chips, chocolate and ice cream. Choose wholegrain breads and crackers and pair them with protein-rich foods such as nuts, yoghurt or cheese, plus some fruit and vegetables. The combination of fibre and protein helps you feel fuller for longer.
The key to healthy snacking is being organised: have good options on hand before you get hungry so you’re not tempted to eat whatever you can get your hands on. My grandmother used to say, “Eat until you are satisfied but never full.” It has been a great piece of advice.
My savvy snack list
Keep these in the fridge:
- Cooked lean deli meats (choose minimally processed ones such as roast turkey, skinless chicken, beef, ham or pork) or cheese, rolled up in a lettuce leaf or with marinated vegetables. Vary the combinations so you don’t get bored.
- Natural yoghurt with fresh fruit that’s easy to eat, as sometimes there isn’t a knife in sight.
- Pickled vegetables, which can be good for gut health (artichokes, red capsicum, piccalilli), chargrilled vegetables (eggplant, zucchini), oven-roasted tomatoes and mushrooms, or fresh cut vegetables.
- Hard cheeses and feta, or soft fresh curds such as ricotta, cottage cheese or yoghurt cheese.
- Hard-boiled eggs (pre-peeled if you can find them).
- Avocado salad: half an avocado, cubed and tossed with lime juice and a little salt.
- Steamed soya beans (edamame).
- Pickled fish such as rollmops, and smoked fish such as salmon, trout or kippers.
Pantry snacks:
- Nuts: a handful is enough. Mix them up for a variety of nutrients, such as almonds, cashews, Brazil nuts, pistachios and peanuts.
- Olives: three to five olives can cure a salty craving without all the kilojoules in a bag of chips.
- Good gourmet mustards to go with cut vegetables.
- Popcorn without butter. Check the ingredients list; a little salt and spice is all you need.
- Wholegrain crackers and dips, but check what’s in them, as processed dips can be deceiving (another reason to find a good deli).
- Dried fruit and trail mix with nuts, seeds, dried apricots and cranberries, in moderation as they are high in kilojoules.
- Quality tinned tuna, pink salmon, or sardines in tomato sauce or olive oil. Check the tins are ring-pull, as using the wine or beer opener in a hotel room is not always successful.
- Natural jerky or biltong (South African dried beef).
- A square of dark chocolate (80% cocoa and above is good).
Food safety tip: deli meats, cheeses, eggs, yoghurt, avocado and smoked or pickled fish need to stay cold. If your room fridge isn’t cold enough, choose pantry snacks instead and buy fresh items only for the day.
Don’t forget water
It is easy to confuse thirst with hunger. If you have snacked and are still hungry, try a glass of water. Keep track of what you drink too, as drinks can contain a surprising number of kilojoules.
“Happy travelling, working and savvy snacking, and get networked to find the best delis in your precinct.”
