Staying Healthy on the Road
Vacations and road trips often go hand in hand with unhealthy foods, but travelers can make healthy, safe choices instead. See below for tips!
Smart ideas for the road
- Eat a healthy breakfast at home before your trip.
- Bring a cooler with ice or ice packs and load it with nutritious easy-to-eat snacks and lunches. Make sure your cooler stays cool!
- Choose water. Bring a few reusable water bottles and fill them up at rest stops.
- Bring hand sanitizer.
- Throw in a few plastic grocery bags to use for trash bags.
Smart foods in a restaurant
When you stop for a meal at a restaurant think about making healthy choices:
- Look for grilled items versus fried items.
- Choose plenty of greens.
- Skip sauces and dressings or ask for them on the side and use them sparingly.
- Select side dishes other than French fries (like salads, fruit cups, or low-fat cottage cheese).
- Choose milk or water instead of pop.
- Resist supersizing.
Smart foods for the car
Think about what sorts of healthy foods your family normally eats at home. If possible, pack a few of those items for the trip.
- Individual low-fat or fat-free yogurt cups
- String cheese
- Fresh fruit - grapes, apples, and clementines. Avoid messy fruits (like juicy peaches) and fruits that bruise easily (like bananas)
- Individual applesauce cups
- Fresh vegetables like snap peas, and cut-up carrots, celery, and cucumbers. Consider packing hummus if you like your veggies with a dip.
- Homemade snack mix
- Small portions of dried fruit
- Whole grain crackers
- Small portions of nuts
Stay active on the road
- It is a smart idea to stop at rest areas every two to three hours to stretch and move.
- Build an exercise break into your daily schedule. This might be a short hike or exploring a new town on foot.
- Bring a pair of tennis shoes along and take 10 minutes during a few breaks to do jumping jacks, step-ups on a bench, or jump rope.
- Play Frisbee on a break (when you have enough space).
- Roadside produce stands may be available on your route. Give local fruits and vegetables a try!
- When you do have to grab snacks at a gas station or convenience store, see if fresh fruit, low-fat yogurt, string cheese, whole grain crackers, or other healthy options are available.
- When planning your vacation, think about how to fit in active family activities.
Place all ingredients in a bowl and mix.Put 1/2 cup of mix in small plastic bags for a snack onthe go!
Collect and measure all ingredients before starting to prepare the recipe.Combine all ingredients in a bowl. Mix ingredients with a spoon until combine.Using clean hands, shape the mixture into 16 balls that are approximately 1" in diameter.Store at room temperature in a sealed container. Eat within 3 to 5 days.