By Carleton Rivers, RD

Now that it is officially summer, you may be hitting the road for some well-deserved vacation time. But this does not mean that your health has to take a vacation as well. We’ve created some easy snack and meal ideas that can be packed in advance and enjoyed during those long travel days. Don’t have time or space to pack food? No worries! There are also tips on how to eat smart when stopping at gas stations and fast food joints.

Easy-to-Prepare Snacks for the Road:

• Fruit is a great option for a quick, nutritious snack
  • Grapes, sliced apples (sprinkled with lemon juice to prevent browning), bananas, oranges, strawberries, blueberries
• Mini muffins are filling and can be loaded with good fiber (recipes found below)
• Trail mix provides a range of nutrients, including protein and carbohydrates
  • Mix nuts like almonds, pistachios, walnuts, and pecans with whole wheat Chex Mix and dried fruit
  • If you want something a bit sweeter, add dark chocolate morsels
• Bite-size vegetables plain or with a dip will pack you and the kids full of great vitamins and minerals
  • Baby carrots, cherry tomatoes, sliced bell peppers, sliced cucumber, broccoli, and cauliflower
  • Dips: hummus, ranch dressing
• Chips and salsa is another fun but healthy way to snack
  • Choose baked tortilla chips because they contain lower amounts of fat
  • Pack chips and salsa into individual servings for easy snacking and to help with portion control
• Don’t forget the calcium!
  • String cheese or individual cheese squares are great choices to ensure you and the kids are getting enough calcium
  • Pair the cheese with a few whole wheat crackers for a more filling snack

Easy Meals on the Go

• Deli Roll-Ups
  • Whole wheat tortillas (full of fiber), your favorite deli meat, low-fat cheese, as many veggies as you can stuff in the wrap, and mustard or light mayonnaise
  • Slice into easy to grab rolls
• Quesadillas
  • Whole wheat tortillas, low-fat cheddar cheese, black beans, chicken and sautéed veggies
  • Pair with a small container of salsa for dipping
  • Cut into bite-size pieces
• Sandwiches
  • The easiest type of sandwich to pack for a road trip has to be the PB&J
  • Mix it up by using bananas instead of jelly and whole wheat bread instead of white
  • Slice sandwich into four squares for easy handling

Hydration, hydration, hydration!

• Don’t forget to pack water for you and the kids
• If you don’t think that water will do, bring flavor boosters like Mio to add taste but not calories to your water