Summer is here and with the kids out of school, it’s a perfect time for a family trip.   Whether driving or hopping on a plane, travel comes with temptation— fast food, dining out and snacking during the day.  And because U.S. Centers for Disease Control and Prevention statistics show more than half of American adults are overweight or obese, it’s more important than ever to watch your diet while you travel. But it is possible to eat healthy on vacation.  See below for my favorite family friendly travel tips.

In-the-Car Snacking:

Rather than stopping at greasy, fattening fast food joints, plan ahead and pack a cooler with healthy snacks.

Pack veggies like baby carrots, sliced celery, cucumber and red pepper with individual cups of ranch dressing for dipping.

Kids love sweet fruit.  Sliced apples, grapes, and dried fruit like raisins, dried apricots and apples are a perfect travel snack because they are not messy and easy to eat.  Avoid fruits you have to peel like oranges, kiwi and grapefruit—the juice and rinds are messy.

Other great snack ideas include:

Yogurts (individual tubes, such a Gogurt are easy to eat since no spoon is necessary)

String cheese

Gnu Food’s Flavor and Fiber Bars: These granola bars come in five yummy flavors and contain 12g of fiber.  Kids love them and moms love that they are all natural.

Trail Mix:  Kids love the sweet and crunchy mix of ingredients.  Mix whole-wheat pretzels, wheat chex, dried craisins or raisins, chocolate chips and nuts for a high-energy, high-protein snack.

Make sandwiches on whole-wheat tortillas—kids love the fun shape of a rolled up sandwich.  Turkey, peanut butter and jelly, chicken are all great options for fillings (avoid tuna fish since the mayo makes the bread soggy and the smell is strong which might bother other travelers on a plane, or stink up your car if you are driving!).

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

What happens when you’re sick of the usual breakfast options, are too busy in the morning to prepare one or simply don’t like breakfast foods? With a little imagination, your first meal of the day can be one of the best. Don’t be afraid to include some unorthodox breakfast foods. Just remember breakfast is an imperative part of losing weight. Breakfast jump starts your metabolism for the day.

Studies show that breakfast eaters burn calories more efficiently throughout the day than non-breakfast eaters. In addition, breakfast eaters are more likely to be thinner than non-breakfast eaters. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories.  Below are some healthy and tasty options for your morning meal:

I hate breakfast foods:
There are no written rules about what foods to eat and when you can eat them, so go ahead and mix your meals up. Freeze your leftovers and pop them in your microwave for breakfast. You may be surprised that a whole-wheat slice of pizza with veggies and low-fat cheese is a well-balanced combination of fiber and protein which will keep you feeling satisfied till lunch.

Breakfast foods are boring:
Breakfast doesn’t have to be a bowl of cereal and milk.  For a breakfast that will fill you up without filling you out, create your own omelet by using egg whites with a side of whole wheat toast. Spray a pan with Pam or use a non-stick frying pan, and dice up any of your favorite fiber-filled veggies like, spinach, broccoli, onions, mushrooms, peppers etc. and low-fat cheeses. 

Make oatmeal your way. Feel free to add a splash of skim milk; it’ll thicken up the oatmeal and add just the right amount of flavor. Try mixing in a handful of fruit such as blueberries, chopped up apples or bananas, 2 tablespoons of dried cranberries, raisins, or chopped up walnuts or pistachios. You can also add 1 teaspoon of honey or brown sugar if the oatmeal has no added sugar already

I eat at the office:
Don’t grab the donut at your 9 am meeting! An office boardroom can wreak havoc on anyone’s efforts to eat healthy. Take advantage of your office refrigerator and stock it with non-fat yogurt, fat-free cheeses and skim milk. Pair these with instant oatmeal packets and high-fiber cereals that you can keep in your desk drawer for the perfect breakfast combination.  You can also create your own healthy trail mix to keep stashed in your bag.  (Think high-fiber cereal, whole-wheat pretzels, peanuts, and raisins)

I need caffeine:
Coffee alone, if made with nonfat milk, contains some protein, but has no fiber. Often one pairs their coffee with a muffin or donut which will only satisfy you in the short term and add 600 calories to your day.  Pairing your coffee with a fiber food is your best bet. Some delicious options are GNU Flavor and Fiber bars or 4 fiber crackers with peanut butter and sugar-free jelly.

I’m always on the go:
If a fast food restaurant is usually your first stop in the morning before your hectic day begins, be very careful. There are about 400 calories in a bagel before any toppings are spread on it.  Prepare your breakfast the night before. Wrap up your favorite veggies, egg whites and lean protein in a whole-grain tortilla. Stick it in the fridge and in the morning you have your very own on-the-go breakfast burrito.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com