I feel most confident exploring a new place with my toddler when I am prepared with healthy options for him to eat. While most restaurants have a kid’s menu, they often aren’t well-balanced meals but instead variations of cheese-covered carbs. Don’t get me wrong, my toddler loves both cheese and carbs but will go on a hunger strike without the occasional fruit option. What’s better is if you can use your toddler’s diet as a tool to help combat some of the most common stressors while traveling: lack of sleep, sickness, dehydration, and either constipation or diarrhea (without fail, one or the other).

Give yourself some peace of mind, and avoid hangry tantrums by stopping at the grocery store upon arrival to your destination.

The following list is meant to help you get through the grocery store quickly. It goes without saying; you do not need to buy all of these items, just whatever works best for you during your travels.

 1 |

Fruit: Blueberries, Bananas, and Tangerines

These self-contained fruits require no cutting, and only a little bit of peeling! For my son, there is no limit to how much of these he can eat! Tangerines and bananas help ward off diarrhea, and fare pretty well at the bottom of a diaper bag - just don’t leave them in there too long! Blueberries, in addition to aiding in constipation relief, are the perfect addition to hotel-made oatmeal (see below).

2 |

Vegetables: Bell Pepper, Broccoli, Cherry Tomatoes, and Avocado

Bell peppers are packed with vitamins, including B6, which helps regulate sleep (which we all need more of on vacation). Broccoli is excellent for boosting immunity and is made in a flash when you purchase the “steam in bag” version. Cherry tomatoes are rich in antioxidants, which help protect against skin cancer. They are ready to go as-is, but you can cut them in half if your child has a hard time piercing them. Avocado, a great source of soluble fiber, will help your kiddo avoid constipation.

Some of these are technically fruits, but for culinary purposes, serve more like vegetables.

3 |

Dairy: Milk, Yogurt, and Cheese

Of course, if your toddler drinks milk, be sure to keep up with it on your travels. Even if they are too distracted to eat, they will likely still drink their milk - though maybe not as much. Yogurt, especially individual-sized or “pouches,” is a great snack or quick breakfast. Individual cheese sticks or Babybel cheeses are the ideal snack on the go and can hold your toddler over that extra hour until the next meal! Opt for swiss or cheddar as they are lower in sodium. Each of these will help your toddler get their daily dose of calcium and keep up their energy for long travel days. If you are taking any of these items on the go, try to pack them next to other cold food and serve within two hours of taking them out of the mini-fridge.

4 |

Vegetarian Protein: Hummus, Beans, and Hard-Boiled Eggs

Hummus and beans are my favorite for taking on day trips because even if my toddler eats nothing but ‘junk food,’ these items will still provide necessary dietary fiber and fill him up. Hummus snack packs are easy to find at any store. Low-sodium canned beans - or better yet, if you can find them, packages of “steamed beans” - keep toddlers busy while they pick up each individual bean. Rinse canned beans before serving. Hard-boiled eggs are nearly the perfect food, as they contain a little bit of almost every nutrient you need and are filling! Many stores carry hard-boiled eggs, but you can easily make them in a microwave if you have access to one. It is best to serve hard-boiled eggs at “home,” as they should not be out of the fridge longer than 2 hours.

Microwave Hard-Boiled Eggs

1. Place 2 whole eggs in a microwave-safe bowl and cover with water ½ inch above the eggs.

2. Add 1 teaspoon salt (this is to avoid an explosion).

3. Microwave on high for 4 minutes

4. Carefully remove the eggs and place in an ice-water (or as cold as you can manage) bath for about 5 minutes.

5. Drain and peel, or store in your mini-fridge.

5 |

Meat Protein: Chicken Strips, Salami, and Canned Fish

It is usually easy enough to share some of your meat with your toddler when you dine out. Still, I like to have some available in my hotel room in case the rest of the family skips a meal or if we are lucky enough to have a babysitter serve dinner one night. Pre-cooked grilled chicken strips can be found in the heat-and-serve section. Though on the pricier side and high in sodium, salami is always a hit with my toddler - serve in moderation. Finally, deboned and canned fish like sardines are high in omega fatty acids and ready to go with just a quick rinse (to reduce the sodium). Check out this article regarding what to look for when buying canned fish.

6 |

Grains: Oatmeal, Crackers, and Rice

A staple in our household, and one of the most nutrient-dense foods you can eat, oatmeal is cheap and easy to make - even with few resources (see hotel oatmeal below). Opt for rolled oats as it is less processed than “instant oats.” As for crackers, go with whatever your toddler is used to! Rice is an excellent source of carbohydrates to help keep your toddler fueled. It is simple to make in a microwave when you are in a pinch!

Hotel Oatmeal

1. Put about 1/4 cup of rolled oats in a coffee cup

2. Cover the oats with hot water (get creative - either run your coffee maker without any coffee grounds, use the lobby coffee machine, or if you trust the tap water, try to get it as hot as possible).

3. Let rest for 15-20 minutes until oats are soft.

4. Add in blueberries, peanut butter, or bananas for some excitement.

Microwave Rice

Recipe by Cooks Illustrated Test Kitchen

1. Combine 1-1/2 cups rice and 2-1/4 cup water in a microwave-safe bowl

2. Microwave for 5 minutes on full power, 15 minutes at 50% power.

3. Let rest in the microwave for 5 minutes.

7 |

Snacks: Leathers, Pouches, Bars, Cereal, and Seaweed

You already know your child’s favorite snacks, but check out these options if you want to branch out. Fruit leathers are a sure-fire way to cheer up my son, but I try to limit them to one every other day or so. Pouches seem to be adored by all the toddlers at my son’s daycare; just review what to consider when buying pouches. I love bars because they can last in your bag for a long time, in case of an “emergency.” Our favorites are Larabars, but be sure to check the label for any potential allergens. Dry cereal is another easy snack that is shelf-stable. Our family goes with the classic Cheerio or other store brand equivalent. Seaweed is rich in iron, calcium, magnesium, protein, and fiber - it can be high in sodium and iodine, so limit consumption. Remember, all things in moderation. Some days your kids may only eat snacks. Try to do better the next day. Focus on having a nutritious week, and worry less about what happens each of the individual days.

8 |

Water

Depending on where you are visiting, tap water may not be safe for your family. Air travel and drier climates can also lead to dehydration, which in turn lead to a lowered ability to fight off sickness. It never hurts to pick up some bottled water for the whole family.

9 |

Extras: Containers, Wipes, and Flatware

Microwaveable BPA Free storage containers can be a lifesaver when your toddler chooses only to eat a portion of their meal. They also make it easy to take some more messy foods on the go. Pick up a couple, or save containers from when you eat out. Though you likely already have wipes in your diaper bag, consider getting some more, as eating on the go tends to mean sticky fingers in cars, at restaurants, and in your hotel room. Grab some flatware from the deli’s grab-and-go section!

10 |

Packaged Foods: Frozen Meals and Canned Goods

Let’s face it - when you are on the road, sometimes you have to improvise. Depending on where you find yourself, fresh produce and “luxury” grocery goods may not be available. But alas, your kid still needs to eat. Give yourself grace and do your best to pick the most healthy option you know your toddler won't immediately throw on the floor. Canned beans, fruit, and vegetables should be rinsed before serving. Remember also to purchase a can-opener. Read more about what to avoid in selecting frozen meals.

Save this list to your phone! Copy the simplified list below, and bust it out when needed!

Toddler Travel Grocery List (by Toddler in Tow)

1. Fruit: Blueberries, Bananas, and Tangerines

2. Vegetables: Bell Pepper, Broccoli, Cherry Tomatoes, and Avocado

3. Dairy: Milk, Yogurt, and Cheese

4. Vegetarian Protein: Hummus, Beans, and Hard Boiled Eggs (+ salt)

5. Meat Protein: Chicken Strips, Salami, and Canned Fish

6. Grains: Oatmeal, Crackers, and Rice

7. Snacks: Leathers, Pouches, Bars, Cereal, and Seaweed

8. Water

9. Extras: Containers, Wipes, and Flatware

10. (In a pinch) Packaged Foods: Frozen Meals and Canned Goods (+ can-opener)

Not sure if you have a microwave or mini-fridge at your accommodation? Call and ask! Even if your room doesn’t usually come with a fridge, most hotels have some on hand to accommodate those with medications that need to be refrigerated or those needing to keep breastmilk cold. As for a microwave, if all else fails, stop into a convenience store to use theirs.

If you found this list helpful, you might also like our “Travel Snacks” post, curated explicitly to help you get through travel days. 

What did we miss? Let us know in the comments!