When undergoing a PCS move, it’s easy to succumb to the convenience of fast food and junk food snacks. I’ve been there! But the more we choose foods that provide essential nutrients and support our energy levels, the better we will feel and the more energy and resilience we will have to tackle the challenges that come with relocation. We have PCSed three times in the past four years and I’ve picked up a few tricks when it comes to finding nutrient-dense options on the go – so keep scrolling and bookmark or screenshot these ideas as you prepare to pack for your next air or road trip!
Nutrient-Dense Snacks to Pack for the Road (or Air):
- Fresh Fruits and Vegetables: Stock up on portable options such as apples, bananas, grapes, baby carrots, snow peas, bell peppers, or cherry tomatoes. Pre-chop as needed for easy snacking! Add a single serve hummus cup for some healthy fat. If you’re PCSing to/from Hawaii or internationally though, be sure to check local regulations about fruit/produce you can bring – or be sure to finish it on your flight!
- Nut Butter Packs: Individual servings of almond, peanut, or other nut butter can be paired with whole-grain crackers or fruit for a satisfying and protein-packed snack.
- Greek Yogurt: Look for single-serve containers of Greek yogurt, which are rich in calcium and have higher protein content than regular yogurt. Add some fresh berries or a drizzle of honey or jam for extra flavor. Lots of coffee shops have free honey packs if you want a travel-friendly size!
- Trail Mix: Prepare your own trail mix using a variety of nuts, dried fruits, and dark chocolate chips. This nutrient-dense snack is easy to portion and provides a balance of healthy fats, protein, and carbohydrates.
- Energy Bars: Opt for bars that are low in added sugars and high in fiber and protein. Look for options with whole ingredients, like nuts, seeds, and dried fruits. You can also make protein balls ahead of time if you have your own protein powder! I aim to make a batch before our household goods are packed and then bring them with me on the road.
Gas Station Picks:
While gas stations may not be the first place you think of for healthy foods, there are still some options that can be surprisingly nutritious. Here are some of the snacks I grabbed during our last PCS road trip:
- Fresh fruit: Many gas stations these days have a bowl of bananas and apples available, which are great fiber-filled options with natural sweetness!
- Nuts, Trail Mix, Seeds, and Protein Bars: These options can add great protein and healthy fat to your diet while on the road. Look for options with no added sugars and simple ingredients (purely nuts, seeds, and dried fruit). Eat in moderation though, nuts and seeds are calorie dense and high in fat, so it’s easy to over do it when you’re mindlessly snacking. Try grabbing a handful and then putting the bag away and moving to another snack after.
- Hard-Boiled Eggs: Some gas stations have hard-boiled eggs available for purchase – the same ones I’ve found in grocery stores! They are a good source of protein and can be paired with whole-grain crackers, slices of cheese and deli meat, or a piece of fruit.
- Yogurt Parfaits: Some gas stations and airport food stands offer yogurt parfaits with granola and fruit toppings. While some contain some added sugars, they can still provide a healthier alternative to other options. You can often also find yogurt cups if there are no parfaits available. If you’re driving, I grab single serving Greek yogurt cups at grocery store for higher protein content and no sugar added.
Meet Casie
Casie is a Space Force spouse, mother, published author and wellness advocate. She and her husband have been stationed in six states during assignments with the Space Force, Air Force, Navy, and Army over the last ten-plus years of their marriage. As a lifelong athlete with a degree in International Health and Development, she is passionate about all things relating to personal wellness and thrives when she is active, connected to her community, and serving others. You can connect with her and find more wellness education and resources on her Instagram: @casie.rendon.wellness or on Facebook.
