Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
Summer for many families means packing the whole family in the car for a fun-filled road trip! What is a good road trip without wind in your hair, good tunes, the state license plate game, and let’s not forget about the snacks! One challenging task while traveling is eating healthy on the road.
Here are four ways to snack well during all your summer adventures:
1. Make packing snacks a part of the overall suitcase-packing experience. Instead of empty calorie snacks, consider packing snacks that will provide energy, so not only will the car have the fuel for the long jaunt, your body will, too! Aim for snacks with energy-boosting nutrients such as carbohydrates, fiber, and protein. Unsalted nuts, popcorn, pretzels, whole grain crackers, dried fruit, granola, bananas, and trail mix are a few options with staying power.
2. Another option for road trips is to pack a small cooler with beverages, prewashed fruits and vegetables, low-fat yogurt, cheese sticks, and dips such as hummus or guacamole. Perishable foods should be kept below 40°F to prevent harmful bacterial growth. Keep refrigerator food safe by surrounding it with ice packs and throw a refrigerator thermometer in there to watch the temp. Pack plenty of water, along with 100% juice, or lower-calorie drink options. If you tuned in last week, you might remember that caffeine and sugar can cause you to urinate more. This is not ideal when traveling long distances! Another reason why low-sugar and caffeine-free beverages should be on your shopping list. Some good options include herbal teas which are caffeine-free, flavored sparkling water, coconut water, and beverages sweetened with sugar alternatives such as stevia or monk fruit.
3. Boredom can set in when traveling long stretches of interstate, leading to mindless eating. Instead of packing a bag of potato chips, grab a box of pre-portioned or single-serving snacks. Single-serving bags can help limit overeating while still getting you that snacking fix. Make it a game and have your copilot or backseat passengers engage in mindful eating by talking about what their snack looks, sounds, smells, tastes, and feels like. Another way to eat more mindfully is to put the screen or book down. Research shows that eating while consuming other media can lead to the consumption of 150 more calories than when not consuming media.
4. When stopping at convenience stores, look for fresh, whole foods. I remember a time when convenience stores only served packaged snacks and roller-heated hot dogs. They have really come a long way since then and now offer fresh fruit and vegetable cups, deli sandwiches, hard-boiled eggs, and even mini charcuterie boxes. These are all great options and will keep you feeling full longer thanks to the high protein and fiber content. Things to snack less on include calorie-dense options like candy, chips, pastries, fried foods, and energy drinks.
You’re never going to eat as healthy on the road as you would in your normal day-to-day life and that’s ok. Try to reach for those good-for-you foods a majority of time but allow yourself to indulge in some of those nostalgic, convenience foods once in a while, too.
By packing snacks with the same concentration as your suitcase and focusing on healthier options, traveling can be less stressful and provide nutrients to keep you energized for the long ride ahead! No road trips in your immediate future? You can still make healthy choices on your daily commute. This week, keep track of your meals and snacks and look for those healthier options when hitting the drive-thru or corner store.
For additional resources and a recording of today’s episode, visit wvik.org/wellness. Or you can subscribe to Wellness Wake-up Call today wherever you listen to podcasts and never miss out on these weekly wellness tips. Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Lisa Peterson, nutrition and wellness educator with University of Illinois Extension.
Resources:
· https://www.canr.msu.edu/news/healthy_snack_ideas_for_road_trips
