Eating healthy while traveling with kids can be challenging but with some planning and preparation, it’s definitely possible. Here are some tips and strategies to ensure your family stays on track with nutritious eating habits on the go:
1. Plan Ahead
- Research: Look up restaurants and grocery stores at your destination that offer healthy options.
- Pack Snacks: Bring a variety of healthy snacks to avoid the temptation of unhealthy options.
- Examples: Fresh fruit, vegetable sticks, whole-grain crackers, nuts, yogurt, and cheese sticks.
2. Healthy Snacks to Pack
- Fruits and Vegetables: Pre-cut fruits like apple slices, grapes, and carrot sticks.
- Protein-Rich Snacks: Nut butter packs, hard-boiled eggs, hummus with veggie sticks.
- Whole Grains: Whole-grain crackers, rice cakes, and low-sugar granola bars.
- Dairy or Dairy Alternatives: Cheese sticks, yogurt pouches (preferably with no added sugar).
3. Hydration
- Water Bottles: Bring reusable water bottles for everyone and refill them regularly.
- Limit Sugary Drinks: Avoid sugary sodas and juices. Opt for water, milk, or 100% fruit juice.
4. Healthy Eating on the Road
- Smart Fast Food Choices: Choose healthier fast food options like grilled chicken sandwiches, salads, and fruit cups.
- Gas Station Snacks: Look for fresh fruit, nuts, yogurt, and whole-grain snacks instead of chips and candy.
- Picnic Meals: Pack a cooler with sandwiches, wraps, or salads for a healthier alternative to roadside diners.
5. Eating Out
- Menu Choices: Opt for grilled, baked, or steamed dishes instead of fried. Choose meals with vegetables, lean proteins, and whole grains.
- Portion Control: Consider sharing dishes or ordering smaller portions for kids.
- Healthy Sides: Replace fries with fruit, salad, or steamed vegetables.
6. Hotel Meals
- Use the Kitchenette: If your hotel room has a kitchenette, take advantage of it by preparing simple, healthy meals.
- Grocery Shopping: Find a local grocery store to stock up on healthy essentials.
- Healthy Breakfast: Look for hotels that offer healthy breakfast options like whole-grain cereals, eggs, and fresh fruit.
7. Engage the Kids
- Involve Them: Let your kids help choose and pack their snacks. This can make them more excited about eating healthy.
- Educate: Teach your kids about making healthy food choices and why it’s important.
8. Stay Flexible
- Balance: It’s okay to indulge occasionally. Balance treats with healthier options throughout the day.
- Mindful Eating: Encourage kids to listen to their hunger and fullness cues.
Example Snack Ideas for Traveling
- Fruit: Apples, bananas, grapes, berries.
- Veggies: Carrot sticks, cucumber slices, cherry tomatoes.
- Proteins: Almonds, cashews, trail mix, cheese sticks.
- Grains: Whole-grain crackers, popcorn, mini whole-grain sandwiches.
- Dairy: Greek yogurt, cheese slices, kefir drinks.
Example Meals
- Breakfast: Whole-grain toast with peanut butter and banana, or yogurt with granola and berries.
- Lunch: Whole-grain wrap with turkey, avocado, and veggies, or a quinoa salad with mixed vegetables.
- Dinner: Grilled chicken with brown rice and steamed broccoli, or a veggie-packed pasta with marinara sauce.
Final Tips
- Routine: Try to stick to regular meal and snack times to maintain a routine.
- Patience: Be patient and flexible. Travel can be unpredictable, and it’s okay if every meal isn’t perfect.
By planning ahead and making thoughtful choices, you can ensure that your family enjoys healthy and nutritious meals and snacks while traveling.
Author
Dr. Catherine Logan, MD, MBA
Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.
