I've found it helps to plan ahead-never be without something to eat, like a healthy snack.
To stay on track try these simple strategies and 4 quick recipes (which have protein to keep you satisfied during your journey):
Pack snacks. On planes, trains and buses, tuck food in your carry-on bag, if regulations permit, in case of layovers or delays. Use layover/delay time to your advantage: walk around the airport, train or bus station (check your carry-on bag in a locker, if you need to); you might just find an out-of-the-way eatery with healthier offerings that won't blow your calorie budget.
• Stirring salsa into versatile canned refried beans to make Zesty Bean Dip & Chips. This 5-minute dip also works well as a sandwich spread with your favorite vegetables and a sprinkle of cheese.
Combine 1/4 cup fat-free canned refried beans, 1 tablespoon salsa, 1 1/2 teaspoons chopped fresh cilantro, and 1 minced scallion (optional) in a bowl. Serve with
1 ounce tortilla chips (about 10). Makes 1 serving.
• You can make EatingWell's Gorp in just 5 minutes and can customize it with your favorite dried fruits and nuts.
Plan ahead. If you're driving, pack lunch or dinner to eat at a rest stop (save the roadside restaurants for coffee and bathroom stops). And take a cooler stocked with nutritious staples-carrots and celery sticks, fresh fruit, bottled water, string cheese and whole-grain crackers. Go over the route ahead of time and plan stopping points for meals: surf the Internet to locate chain restaurants that have healthy menu options. Further browsing can locate alternative road-food sources, like farmers' markets and grocery stores.
• Try EatingWell's Ham & Pepper Roll-Ups: this snack is perfect for kids too. Swap turkey for ham if you prefer.
• Wrap up a BBQ Chicken Sandwich for the road by tossing leftover cooked chicken with barbecue sauce and crunchy carrots.
By Brierley Wright, M.S., R.D.
Brierley's interest in nutrition and food come together in her position as an associate editor at EatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.
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