A Roadmap for Healthy Living While Traveling

When traveling, it’s helpful if you plan ahead and pack the snacks for a trip so that you don’t succumb to unhealthy habits while on the road.

Traveling often makes it hard to stick to healthy habits, but the key to success is to plan ahead. Packing a snack bag and cooler before setting out for a trip can help you and your family stay on track.

For long car, plane or train trips, pack smart snacks like whole grain crackers, nut butter, carrot sticks, string cheese, apple slices, low-fat yogurt and trail mix. Prepackage everything in baggies to make it easier to eat. If you have to make a gas station pit stop, choose healthier options, such as bananas, nuts, pretzels or popcorn.

Fruits and vegetables keep your body fueled and hydrated, plus they make great portable snacks. Washed peppers, carrots, broccoli, celery, sugar snap peas and cherry tomatoes can be chopped and easily stored in baggies or plastic containers. Pair them with delicious dips like hummus or guacamole. Apples, oranges and bananas are great grab-and-go fruits. Frozen fruits like grapes and berries make refreshing sweet snacks, too.

Pack sandwiches and wraps made with whole wheat pita bread or tortillas. Fill each with grilled chicken, tuna or egg salad made with avocado or Greek yogurt. Then add tomato, lettuce and avocado, and cut the wrap or sandwich into bite-size pieces to make them easier and less messy to eat. If you’re planning a picnic lunch, make a salad with fresh veggies, garbanzo beans, hard-boiled eggs, almonds or your other favorite salad toppings.

When getting fast food, always order water to drink. Choose one of the grilled chicken options, and pair it with fruit or a salad instead of fries—or get just one order of fries to share with the family. Skip mayo, tartar sauce, sour cream and special sauces.

Remember that it’s important to be active when you have the chance during those long car, plane or train rides. If you stop at a rest area or have a layover, take a short walk and do some stretches before returning to your journey. On a plane or train, get up from your seat and stretch if possible. Try to get your whole family moving during breaks so everyone is in a good mood when you reach your final destination.

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