Live Healthy Live Well

I absolutely love a great road trip. There is something so precious about being in the car with family or friends with the radio blaring and the country rushing by. And yet, my good intentions for eating healthy on vacation go out the window as we stop to refill the gas tank and the candy bar displays and fast food restaurants seem to be calling out for me to eat.

There are a few tips and tricks I’ve picked up over the years taking both short and long road trips that have helped me to eat healthier on-the-go. With a little bit of preparation and intentionality, it is possible to make healthier choices than the candy bars and fast food options, just by taking a few minutes to pack a small cooler and prep items like fruits, veggies, and cheese sticks.  

MyPlate.gov reminds us to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Remember each day to make your plate colorful and choose nutrient-rich choices to make every bite count. By pulling over to the road side rest stop and having a picnic, you will also be able to stretch your legs and enjoy some fresh air.

There are many options for healthy packing. Here are a few of my family’s favorites:

• Dairy: cheese sticks, yogurt pouches, travel-sized milk
• Vegetables: celery sticks, carrot sticks, peppers, salsa
• Fruits: strawberries, blueberries, grapes, pineapple cups, applesauce pouches, apples
• Protein: sliced meats, nut butter, hummus, nuts, hard boiled eggs
• Grains: whole wheat bread or crackers, oatmeal energy bars, air-popped popcorn, rice cakes
• Hydration: water first for thirst

TO PREPARE FOR SUCCESS

Anything worth doing takes a little more time. This is true for healthier eating on a road trip. Usually the week before a trip is busy, busy, busy and you want to not add one more thing to your schedule.  However, everyone will have a better trip if there is a healthy snack or meal option on the road.

• Schedule time on your calendar for buying and prepping healthy food options. Don’t forget to purchase take-along storage containers or baggies if you do not have any.
• Look ahead to the route you will be taking and plan stops where you will be able to stretch your legs and refuel your body (and not just your vehicle). 
• Clean the kitchen before you head to the grocery so that when you come home you can prep the food right away.  
• Plan your trip menu using a printable template like the one below, or design one of your own. This will also help you stay within your food budget for the trip.  
• Give everyone in the family money that they can use for “sometimes foods” when you stop to refuel.  When my kiddos were younger, giving them each $5-10 to use on the whole trip for snacks usually sent them to the cooler instead of purchasing sodas or candy bars.

Just like anything we do, being proactive and planning ahead will help your road trip be more successful and you will arrive at your destination without the bloating and sugar overload that changes in diet can cause.  Best of luck and safe travels!

Written By: Jami Dellifield, Ohio State University Extension, Family and Consumer Sciences Educator, Hardin County

Reviewed By: Jenny Lobb, Ohio State University Extension, Family and Consumer Sciences Educator, Franklin County

RESOURCES:

U.S. Department of Agriculture. What is MyPlate? https://www.myplate.gov/eat-healthy/what-is-myplate 

U.S. Department of Health and Human Services (2021). Healthy snacks: Quick tips for parents. My Healthfinder. https://health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents