Healthy Foods for Healthy Road Trips

It’s summer, you love travelling, visiting new places and discovering new cultures. If you are a healthy eater, you might be frustrated by the lack of fruit and vegetable options. With a little preparation beforehand you can made things a lot easier and why not, tastier.

Before Your Trip

  1.  Go online and search for restaurants, rest stops, and grocery stores along your route to get an idea of what your options are.
  2. If you’re going to be in the car for long stretches, pack an insulated lunch bag or cooler with cold packs to keep food temperatures in the safe zone. If your trip lasts multiple days, you can purchase ice at gas stations as you go and store it in ziplock bags.
  3. Make sure you cover your food group bases: protein, fruits, vegetables, healthy fats, and complex carbs. 

During the trip

Everyone needs a solid grocery list to turn to in times of need. Here are a few suggestions of foods to fill up on.

Protein:

  • Individually wrapped cheese
  • Greek yogurt (plain is best)
  • Cottage cheese
  • Hard-boiled eggs
  • Nuts and seeds
  • Nut and seed butters
  • Jerky (try beef, turkey, chicken, or fish)
  • Pouches of tuna that can be eaten as is or used to dress up salads or bread
  • Hummus: Look for single-serving cups or packs
  • Protein powder (bring in a ziplock or purchase single-serve packets and add to plain oatmeal or shake with water)

Fruit:

  • Dried or freeze-dried fruit: Portion into single-serving bags to avoid overeating.
  • Fruit-and-seed bars. These gluten-free bars are made of just fruit, vegetables, and chia seeds. Though there’s no true substitute for fresh fruit, these bars are a convenient way to help fill the void, as each provides two servings of fruit.

Vegetables:

  • Sliced fresh veggies: Bring your own or find at grocery and convenience stores. 
  • Freeze-dried veggies
  • Vegetable juice: Fresh is best, but bottled (like low-sodium V8 juice) works in a pinch.
  • Salad: This is a no-brainer way to work in more veggies at your meals. Include protein and limit the high-calorie add-ons, like cheese, avocado, nuts, and dried fruit

Healthy Fats:

  • Avocado
  • Single-serving packs of olives
  • Single-serve packets of chia seeds 

Drinks:

Drink plenty of water, but go slow with coffee—too much caffeine can lead to dehydration and make you feel like you have to go to the toilet every 10 minutes.

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