With the weather heating up and many of us spending more time active outdoors—and planning summer travel—it’s a great time to put a little thought into being prepped to be well-fueled wherever we go. With a bit of planning, savvy and tasty fuel for the whole family—en route to anywhere—needn’t be complicated.

When eating a packaged good, choose organic whenever possible. Avoid those that are high in sugar or have any artificial colors, flavors or preservatives, high fructose corn syrup or GMOs. When USDA organic isn’t available, look for Non-GMO Project Verified.

Snack Picks for Fun Summer Travels

In a Carry-On Bag: Flight snacks need to be compact and tidy. A standard flight snack bag could include a firm fruit like an apple, assorted nuts, a small amount of dark chocolate well-wrapped in foil, a low-sugar energy bar and a baggie of chopped crunchy veggies (try mixing red pepper, bok choy and carrot sticks). Seitan jerky by Primal Strips is a neat plant-based high-protein snack. A small bag of Enlightened Broad Beans or toasted garbanzos are crunchy and satisfying, and offer a nice mix of carbs and protein. If there is time to pre-cook beforehand, bring cooked veggie sausages, Gardein Crispy “Chik’n” or a veggie burger (even if not usually plant-based, these will last much longer while traveling).

On a Road Trip: In an air-conditioned car with more room, we can be more liberal about provisions. All of the above snacks could be included, but we can also add stone fruits and berries (plums and apricots last longest) and bags of healthy chips (kale, parsnip, beet, bean). Pack sandwiches, a baggie of crackers (Flackers or Mary’s Gone Crackers are both seedy, flour-free varieties) with a few slices or cubes of vegan cheese and a jar of nut butter. In a small cooler, add hummus and small nut-milk containers. Small soup tetra-paks make good dinners upon arrival at a motel.

Poolside or Picnic: Most of the snacks listed above will do—except the chocolate, which can melt. One trick where melting is actually a plus: put a favorite dairy or plant-based cheese inside a multi-grain tortilla with some veggies and wrap in foil. The warmth will naturally melt the cheese—no heating necessary. Add a slice of plant-based “lunch meat” for an extra protein boost.

For a Potluck/BBQ: Bring Field Roast sausages or Tofurky brats for the grill, as they’re more enticing than a plain veggie dog. Tote a bag of chopped veggies to skewer—peppers, red onion, mushrooms and purple carrots. For speed, tofu that’s already baked and marinated (such as a teriyaki or Thai flavor) also grills well without the prep time. Large bottles of sparkling mineral water in flavors add a festive touch without sugar—better than soda. Make bright, colorful salads, with a base of deep leafy greens plus loads of color—think purple-red cabbage, orange carrots, red and yellow pepper and radish. For dessert, consider going fresh and nutritious with cold watermelon or cantaloupe.

Hiking and Backpacking: Good standard hike pack fare in warmer weather could include: mixed nuts, dried fruit, a few “healthier” cookies (such as Andean Dream quinoa cookies) or graham crackers, and a non-chocolate, low-sugar energy bar. Again, a precooked veggie burger or the fine-if-it-melts whole-grain wrap with cheese/veggies/nuts inside works great. When backpacking, plant-based deli slices will last for days on the trail—an advantage over meats. To bump up the variety without adding too much weight or complexity, instant camping meals work well, and several are certified organic (a favorite has long been Mary Jane’s Farm). Make your own by combining fast-cooking grains (like couscous) with dried veggies and bits of protein such as seitan jerky or bacon.

Day to day, the key is to find a few healthy, nutrient-rich snacks that our family loves, and keep stocked up so they are ready to grab and go. Giving daily thought to how grateful we are for a body that works and carries us through life will inspire us to invest in our fuel.

Robyn Landis is an author, health writer and owner of BodyFueling and Not Your Parents’ Middle Age. Connect at 520-314-0994 and RobynLandis.net. See ad, page 24.