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.

1. What is swine flu?
It’s a new strain of Influenza A, coming from a pig. The pig has contracted one human strain, two pig strains, and one bird strain of the flu. These all combined to make a new strain. Pigs are a Grand Central Station for flu and other viruses.

2. What are the symptoms?
They’re similar to regular flu viruses, but the gastrointestinal symptoms are more severe. They include:

• Severe fatigue
• Headache
• Sore throat
• Nasal congestion
• Vomiting
• Diarrhea
• Nausea
  *Keep in mind regular flu season is over, so if you are experiencing flu-like symptoms, call your doctor. Do NOT go to the ER.

3. How do you get it?
Mostly by infected people coughing/sneezing around you, also passing it by touch is likely.

4. How is it passed?
You can pass it on to other people by coughing/sneezing on or near them, and possibly even touching surfaces that they later touch (and then touch their face, eyes, nose, etc.).

5. How is it treated?
There’s no ‘cure’ for it, but you need:

• Isolation/Rest
• Fluids
• Keep fever down
• Consider anti-viral drugs such as Tamiflu and Relenza, but keep in mind this strain is resistant to many older anti-viral drugs.

6. How do you protect yourself?

• Frequent hand-washing
• Avoid sick people
• Don’t cough or sneeze on others
• Stay home if you’re sick!

7. Can you catch it from eating pork products?
While people in Mexico likely contracted this from handling infected pigs, eating pork products should be safe. Keep in mind to cook pork to a temperature of 160° Fahrenheit to kill any viruses.

8. Is traveling safe?
Travel to Mexico is still statistically quite safe; the problem is still mainly one of perception, as the actual risk remains low. I would also consider the psychological effects this could have on children; consider what precautions they might take at airports, with customs officers wearing masks, etc.

9. How long does it last?
The virus can incubate a day or two before symptoms occur. It takes about a week to recover from the full-blown virus.

10. Is this real or hype? Do I need to be worried?
The danger is getting a lot of hype, but it is real. You probably don’t need to be worried, though.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News medical contributor and writes a health column for LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of “False Alarm: The Truth About the Epidemic of Fear“ and “Bird Flu: Everything You Need to Know About the Next Pandemic.”  Read more at www.doctorsiegel.com

Let’s face it; the best defense is a good offense. In the case of allergies, that means you need to develop an emergency plan for allergic conditions such as stinging insect allergy, food allergic reactions, etc if you have a history of a severe allergic reaction and you’re traveling. 

First, make sure if you have a prescription epinephrine auto-injector with a current expiration date. Also it is important, during the summertime, not to store these devices in a location that is excessively hot (such as a car’s glove box). Next, go over with your doctor when to use this device and practice using a trainer – to become familiar with its use if ever needed in time of an emergency. 

It’s also important if you have a history of asthma (trouble breathing, wheezing, etc) that can be brought on by a variety of triggers to carry an adequate supply of medications with you, including a rapid onset rescue bronchodilator inhaler. 

If you have a food allergy, you will need to be a “label detective” and plan ahead by bringing safe snacks that you know are safe for you to eat.  Be sure to let restaurants and hotel staff know what your specific food allergies are when ordering your meals. We recommend that our patients carry a “chef’s card” that spells out your food allergies in writing and is given to the kitchen staff for the chef to see.  All affected individuals with a known food allergy should have an allergist-directed emergency plan in place, and have your family members (and anyone that you travel with) be familiar with how to recognize an allergic reaction as well as knowing what to do in case of a true food allergic reaction.  This is particularly important when traveling by plane, boat or train where emergency personnel may not be immediately available. Check out www.foodallergy.org for more information to keep you safe during the summer travel season.

Have a safe trip!

Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine.  He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology.  No information in this blog is intended to diagnose or treat any condition.