By: Melinda Lamarche

Summer is here and it’s time to hit the road!  Whether exploring new places or rediscovering old favourites, road trips can be loads of fun and a chance to create lifelong memories.

To keep everyone’s spirits up throughout the journey, it’s a good idea to pack some delicious to keep little tummies happy during those long stretches of highway.  Not only do homemade save time and money along the way, they are also your best bet in terms of offering your family a and satisfying nibble.

Below are some tips and tricks to keep you and your family well-fed while on the road, here’s to a happy (and healthy) journey!


  • Choose snacks those that contain a source of carbohydrate for energy and some protein to keep you feeling fuller longer, examples include: yogurt and fruit, cheese and crackers, nuts and dried fruit.
  • Before you hit the road, invest in a small cooler and ice packs. Look for reusable containers like mason jars and don’t forget to stock the napkins, wet wipes and utensils.


  • Yogurt, berry and granola parfait
    • Layer plain yogurt, berries and granola in a mason jar, sprinkle with cinnamon and a squirt of honey before sealing the lid
  • Hummus, veggies and bread sticks
    • Spoon a few tablespoons of your favourite storebought or homemade hummus into the bottom of a mason jar, place cut up vegetables in the hummus and place the lid on top. Serve with whole grain breadsticks or crackers on the side
  • Fruity tortilla roll ups
    • Mix softened cream cheese with a little bit of cinnamon, vanilla extract and maple syrup, spread on a whole grain tortilla. Place a mix of cut up fruit and berries on top of cream cheese, roll up and cut into 1” circles
  • Homemade mini muffins and fruit
    • Make a batch of your families favourite muffins, be sure to use whole wheat flour and keep the amount of sugar low, sneak in some mashed bananas or applesauce to hike up the nutritional value, for some fun stir in some nuts or dried fruit and chocolate chips, bake in a mini muffin tin to get more and keep portions snack sized.
  • Roasted chickpeas and cut up veggies
    • Rinse and drain a can of chickpeas, place on a parchment lined backing sheet. Sprinkle with 1 tbsp of olive oil, roast in a 400degrees for 30minutes, stirring occasionally, then sprinkle with your favourite flavours, try cumin, garlic powder and thyme.

Of course, you can’t go wrong with the tried and true snacks, think cheese and crackers, fruit and nuts and granola bars.

  • When buying crackers look for those that are low in fat, containing less than 5g of fat per serving, low in salt and containing at least 2-4g of fibre per serving. Choose unsalted and dry roasted nuts.
  • Granola bars can be tricky, they are one of those foods with a halo, meaning they are often marketed as being healthier than they actually are. If buying granola bars, look for those made with whole grains (hint … whole grains should be listed as the first ingredient), low in fat and with less than 8g of sugar.  Making your own granola bars could be a fun way to experiment with your family’s favourite flavours.

So, this summer, pack your coolers and hit the road with some delicious and nutritious snacks to keep you and your crew fuelled for non-stop fun!

Melinda Lamarche has been working as a Registered Dietitian for more than 10 years.  After completing her dietetic internship at the University Health Network in 2005 she went on to complete a Masters degree in Public Health at the University of Toronto.  Melinda has experience working with Toronto Public Health and various Family Health Teams in the Toronto area.  Melinda recently completed a Culinary program and is using her new skills to prepare yummy and healthy dishes for her husband, daughter and new baby.


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