Are you traveling and unable to eat a healthy meal between flights? Wondering if protein bars are a good option? Sometimes dubbed energy bars or meal replacement bars, protein bars are a quick meal substitute- but are they healthy?

At the end of the day a meal containing fresh produce, whole grains and lean proteins are better for you than any processed bar on the market. In a pinch though following certain nutrition guidelines will steer you toward a healthier bar.

Avoid hydrogenated and partially hydrogenated oils

Protein bars or energy bars can contain as many grams of trans fats as a candy bar.

Avoid high fructose corn syrup

High fructose corn syrup is added to sweeten and to keep the bars moist. Unfortunately foods containing high fructose corn syrup can increase hunger due to swings in blood sugar.

Check the protein and fiber content

Protein takes longer to digest than carbohydrates and helps reduce cravings for sweets. Aim for roughly 15 grams of protein to balance and stabilize blood sugar levels. Fiber helps create a sense of fullness and reduces appetite.

Check calorie content.

 A bar around 300 calories is definitely a meal replacement, not a “snack”. Enjoying high calorie bars throughout the day can add up to extra pounds and extra inches.

Looking for a natural protein/energy bar alternative? Old fashioned trail mix is tasty and travels well. Avoid additional sugars and hydrogenated oils by creating your own. Simply combine raw nuts such as almonds or walnuts, dried unsweetened fruit such as apricots, pumpkin seeds and dried unsweetened coconut flakes. This alternative is loaded with healthy monounsaturated fats, complex carbohydrates and fiber to keep hunger at bay until your next meal.  Naturally cured nitrate free turkey jerky or grass fed beef or buffalo jerky is a protein source that also travels well. Enjoy with a piece of fruit to add complex carbohydrates for sustained energy.