So, you’ve pulled over for a break on your long summer car trip. You definitely have the munchies. What are you going to eat before the next meal? The temptations for fast, high-calorie snacks abound. But if you plan ahead and bring a stash of nourishing snacks, you will truly feel refueled.

“Often people grab foods for convenience rather than nutrition,” says Antonia Demas, director of the Food Studies Institute and member of the PepsiCo Blue Ribbon Advisory Board.

What makes sense for lasting energy are foods that provide complex carbohydrates. When packing road foods, be aware of the potential for spoilage and food poisoning. As a general rule, don’t keep foods left out for more than about two hours, says Demas. With those tips in mind, here are some ideas for nourishing portable snacks to help you be a happy camper:

• Bean dip with baby carrots or celery.
• Fresh fruits that aren’t too messy, such as grapes or strawberries.
• Grape tomatoes–juicy and easy to pop in your mouth while you're on the road.
• A slice of multi-grain or oat bran bread with a nut butter spread.
• A mix of toasted almonds, peanuts and other nuts provides flavorful source of protein.
• Dried fruit mix–naturally sweet and full of vitamins.
• A mix of your favorite snacks, such as pretzels, baked or multi-grain chips and plain popcorn.
• Small, individual snacks that travel well, such as breakfast bars or granola bars.
• A crunchy mix of favorite whole-grain and/or reduced sugar cereals and low-fat granola.

Also, always remember to stay hydrated, especially when you travel. Fluids may fend off headaches and irritability. Pack a variety of drinks for the road, including bottled water, bottled flavored water, fitness water, sports drinks, and juices.