Yes, peanuts can be good for you because they are packed with protein, healthy fats, fibre and essential vitamins. Peanuts contain healthy fats that help lower bad cholesterol. They can help keep your blood sugar steady because they are low in carbohydrates and are rich in magnesium. Their mix of fibre and protein helps you feel full for a long time.

Sunflower seeds, pistachios and pumpkin seeds are some popular choices for snacking with their crunch, flavour and their convenience. Sunflower seeds have vitamin E and healthy monounsaturated fats. They can come in unflavoured and flavoured varieties. Pistachios provide a high-protein, fibre-rich snack with shells that are easy to crack open. Pumpkin seeds have protein, magnesium, iron and zinc. They can be enjoyed raw, lightly salted or roasted with spices.

Dried fruit snacks can generally last between 6 months to 1 year unopened when stored properly in a pantry at room temperature. When they’re opened, they can last in a pantry between 1 to 3 months if they’re in a sealed food storage container or resealable food storage bag. Fruits with higher amounts of juice, like apples, spoil faster than fruits like raisins or dates.

The best nuts, seeds and dried fruits for travelling are shelf-stable, nutrient-dense and are resistant to getting crushed. Snacks like almonds, pistachios, cashews, walnuts, sunflower seeds, flax seeds, raisins and cranberries are all great options to pack in your backpack, tote bag or carry-on luggage while travelling. They provide a lot of nutrients and give you a healthy option to snack on when you get hungry.