Nutrition Survival for Vacations

Summer vacation is almost here and it’s time to get out of the kitchen and on the road.  Whether you are flying, driving, or hiking, you can still eat healthy by planning ahead and using these lists to make low fat and phytochemical rich food sources.Favorites for Long Car Rides & Picnics• Fresh fruit: apples, bananas, oranges, red grapes, etc.• Dried fruit:  apricots, prunes, raisins, etc.• Ready-to-eat carrots• Sliced red or green pepper• Plum or cherry tomatoes• Low-sodium vegetable juice• Low fat cookies:  fig bars, ginger snaps, graham crackers• Rice cakes• Whole grain lowfat crackers• Peanut butter and jelly sandwich on whole wheat bread• Unsweetened applesauce• Small canned fruit in its own juice with pop-up lidFor The Cooler or Mini-Refrigerators in Hotels• Low-fat light yogurt• Bottled water• Cartons of fat-free milk• Cartons of soy milk• Baby carrots• Vegetable sticks• Apples• Plums• Peaches• Pears• Melon cut up and put in a plastic bag• Turkey, chicken breast or tuna sandwich on whole wheat bread• Half whole wheat pita bread  filled with hummus & veggies• Low fat puddings or gelatin dessert• Individual 100% fruit juice cartoonsFavorites for Hiking• Just-add-water soups with crackers• Trail mix of roasted unsalted soy nuts and raisins• Individual cans of water packed  tuna with pop-up lids• Instant cups of oatmeal• Small cans of vegetarian baked beans with pop-up lids• Thermos of low fat chili, lentil stew or vegetable soupTips for Splurging• Increase exercise to offset extra calories• Share a high calorie food with a friend or family member• Eat a low fat breakfast and lunch so you can have more fat for dinnerAirline SurvivalBring your own food or call ahead to request special meals. Drink plenty of water so you don’t get dehydrated.Everyone loves vacations but hates the challenge of maintaining a healthy diet.  Don’t leave home without this nutrition survival kit to help keep your vacation an enjoyable, healthy one.By Sandy Hernandez, MS, RD Best  Bets for Eating Out:RestaurantsBreakfast:• Single serving cold cereals with fat free milk• Bagel or English Muffin• Low fat bran muffinLunch and Dinner:• Grilled chicken breast sandwich (hold sauce)• Baked potato topped with broccoli, chili or salsa• Veggie or turkey sandwich (hold the mayo and oil)• Veggie or chicken pita (dressing on the side)• Veggie pizza (light on the cheese) with salad• Corn-on-the-cob (hold the butter)• Select baked, broiled, grilled, steamed or stir-fry items off the menu• Watch portions - ask for split orders or take half home in doggy bag• Make  “special” low-fat requests to omit butter, cream and oil - ask for sauce on the sideConvenience Stores• Prepackaged turkey sandwich• Individual packs of dried roasted nuts or seeds• Baked chips• Water, fruit/vegetable juicesS.H.