A Dietitian's View

It doesn't require much effort to have a healthier getaway, just a little planning.

Start by making sure you stock the right supplies: foods that are (obviously) non-perishable and easy to pack, transport and prepare. Include foods that contain a source of protein (to maintain alertness, muscle mass and strength) and fiber (to sustain blood sugar and energy levels and help with regularity).

Try to stay on your usual eating schedule; schedule a snack break if it's going to be more than three or four hours until your next meal.

Start the day off right. Donuts may be synonymous with family travel, but a sugar-packed breakfast can cause you to crash soon after, craving even more sweets for a pick-me-up.

Instead, incorporate a source of whole grains and/or protein with your breakfast whenever possible: peanut butter on a whole wheat tortilla or a sandwich thin (both are flat, so they pack easily), pre-cooked bacon (which doesn't require refrigeration), whole grain cereal with low-fat milk (several brands offer regular milk that's shelf stable). Even a fast-food breakfast can be decent, with Subway's Egg White Muffin Melts, Starbucks' Egg White, Spinach and Feta Wrap or McDonald's Egg McMuffin.

Pack sandwich fixings for lunchtime, or better yet, make sandwiches ahead of time.

Even the convenience store doesn't have to be entirely off-limits. Most will have protein-containing options such as nuts, beef jerky, turkey sandwiches and low-fat milk. And you just might luck out and find string cheese or Triscuits.

Road trip smart snacks

Unrefrigerated

Whole grain tortillas and sandwich thins (packs easier than sliced bread)

Instant oatmeal packets (plain or low-sugar)

Whole grain snackable cereal

Shelf-stable milk or soy milk, which doesn't need to be refrigerated

Whole grain crackers

Whole grain chips

Soy Crisps (per serving, as much protein as an egg)

Low-fat popcorn

Fruit 'chips' (freeze-dried)

Soy nuts

Wasabi peas

Nuts

Nut butter (almond butter, peanut butter)

Baked blue chips (low in fat and good source of whole grains)

Jerky (beef, turkey, vegetarian, etc.)

Pouch of tuna, salmon or chicken -- no need to drain, and many are pre-seasoned

Canned beans

Canned turkey chili

Pre-cooked bacon -- no refrigeration needed

Got a cooler? Stock it with ...

Fresh fruit

Greek yogurt

Low-fat cottage cheese

String cheese

Cheese cubes

Deli meats