July 15, 2010
Planning for Your Trip
I realize that eating healthfully may be the last thing on your mind as you plan your travels, but maintaining some semblance of good nutrition means that you'll have more energy to enjoy your vacation. Plus, you won't have to fight those extra pounds when you get back home.
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
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)
Fruit 'chips' (freeze-dried)
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 turkey chili
Pre-cooked bacon -- no refrigeration needed
Got a cooler? Stock it with ...
Low-fat cottage cheese
Posted by Lisa at July 15, 2010 2:46 PM
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