Summer vacation—the ultimate time to hit the road. The good news is, long car rides and travel days don’t have to mean throwing healthy habits to the wayside. Lauren Hickman, Aramark K-12 dietitian shares her top, travel-friendly snacks and ideas that you can enjoy by plane, train or automobile so that you and your family will have all the energy you need to make the most of your trip.
- Find the healthiest foods at convenience stores. Convenience stores offer healthy options – you just need to know where to look. Nuts are a reliable choice – most convenience stores carry pistachios, almonds or peanuts. If there’s a refrigerated case, keep an eye out for string cheese or yogurt.
- Make pre-packing snacks a family affair. Before a trip, set up a trail mix buffet and let everyone in the family make their own personalized snack packs. Include your favorite nuts and seeds like almonds, pepitas and pecans, a whole grain cereal, cracker or even popcorn, and something naturally sweet like dried fruit with no added sugars such as golden raisins, dried blueberries, pineapple or goji berries. Applesauce or fruit-blend pouches, raw veggies and fruit also make healthy, easy travel snacks for the family.
- Make time for movement on travel days. Travel days can mean a lot of sitting down. If you’re on a road trip, pull over onto scenic overlooks every hour or so to stretch – the views mean the stop will do double duty as a memorable part of your journey. On planes and trains, get up and stretch in the aisles when it’s safe to do so. Your circulation will thank you.
- Pack walking shoes. Walk and take the stairs whenever it’s an option to weave physical activity into a vacation without taking time out for a dedicated workout. Or to make an adventure out of it, seek out a good hiking trail or a nearby park.
- Stock up upon arrival. Get familiar with your local grocer no matter where you are in the world. Stock up on basics like whole fruit, instant oatmeal, nuts, dried fruit, peanut butter, tuna pouches and whole grain bread. If you have a refrigerator, buy a rotisserie chicken, romaine lettuce, tomatoes, and mustard for healthy sandwich-makings. If you can make even a few of your own healthy meals and snacks, there will be more room to indulge a bit. You’ll save money, too.
- Bring a water bottle. Travel can be exhausting, whether it involves driving for hours on end or lugging suitcases and children through airports, train stations, and taxi cabs. The body can get dehydrated, so it’s important to drink plenty of water. Having your own water bottle is an affordable, convenient, and environmentally-friendly way to make sure you always have water available.
- Play Simon Says with stretches. If you have younger children on your trip, this is a fun way to get them involved in stretching and moving. Take turns and let kids call out different movements. A few to get you started are: lunges, squats, arm circles, reaching for your toes, shaking hips from side to side, and shoulder shrugs.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.