Packaged Oatmeal

• Oatmeal makes a nutritious breakfast at home and on the road. One half cup of oatmeal contains 190 calories, plenty of fiber and 5 grams of protein. Fortunately, for the traveler, individually packaged oatmeal whips up in just a few minutes by adding water from the coffee maker or a very hot tap. Foods such as shelled sunflower seeds, raisins and other dried fruits also pack well and add to the the flavor of the oatmeal. Adding a bit of milk to the mix is as simple as putting a few coins in the hotel vending machine or buying some from the hotel pantry.

Apples

• The apple is the fruit of myth and folklore -- and no wonder. Since 6,500 B.C., at least, humans have enjoyed these juicy delights. Although without thorns, apples belong to the rose family, and according to the U.S.D.A. website, one apple provides the body with 20 percent of the fiber it needs daily to remain healthy. Additionally, apples have only about 100 calories and are self-contained powerhouses of nutritional goodness. These fruits make logical additions to the snacks that the traveler stashes in his suitcase. A clean, dry plastic bag will keep the apples contained within the suitcase and keep them fresh.

Rice Cakes and Peanut Butter Packs

• A package of rice cakes plus individual peanut butter packs makes lunch on the road nutritious and easy. Many companies that make peanut butter now make individual sizes. People on the road need only pack them in a zip-close plastic bag or a small plastic container. Rice cakes come from the store already packaged and ready to go. They are lightweight, have only about 16 calories and provide the body with minerals such as potassium and magnesium. The 188 calories that two tablespoons of peanut butter brings to the meal adds some healthy fats and protein to the meal. Sealed plastic utensils make this meal a viable travel food option.

Carrots

• According to WebMD, ancient peoples first grew carrots as medicine, not food. Fortunately, for carrot lovers, people figured out that they taste pretty good, too. Wrapping carrots in a paper napkin and a dry plastic zip-close bag allows them to keep for a couple of days in your suitcase. With only 25 calories and plenty of vitamin A, a carrot makes a sweet, but guilt-free, treat when dipped in peanut butter or eaten by itself.