by: Sarah Cook
Spring is finally here and that means two things: 1) summer is right around the corner and 2) it’s almost vacation time! Road trips and plane rides to fun destinations are on the horizon for you and your family! With smart choices, you can bring your healthful eating plan on the road with you. Most popular fast-food restaurants now make nutrition information readily available to customers, both in-store and online. Before you back out of the driveway or board that plane, review the nutrition information of popular eating spots you'll likely pass on your trip. You may be surprised at what you'll learn. For example, you might think a salad would be your best choice at a fast-food restaurant. A quick check of the menu would tell you that some salads at fast-food places can contain nearly 800 calories with dressing and croutons … maybe more than you'd think. Plan ahead and give yourself a wide range of healthful eating options, wherever the open road might carry you.
The name of the vacation game is preparation. The absolute best way to eat on the road is to pack snacks that travel well:
● Nuts or a Trail Mix
● Snack Bars (Lara Bars, Odwalla Bars, Granola Bars)
● Fruits (apples, bananas, pears, oranges)
● Veggies (carrot sticks/baby carrots, celery sticks, broccoli florets, sliced peppers)
● String cheese
● Yogurt/granola cups
This list is certainly not all inclusive, so whatever you may already have on hand and provided you have the extra room to pack, bringing your own food is a “can’t lose” first option.
Sometimes, however, not all goes as planned when traveling, so you might find yourself in need of a meal on the road. Here are some restaurants you’ll want to keep an eye out for when you’re at the airport, on the road or visiting a new town. I’ve selected some better choices from each restaurant in which items listed fall generally under 400 calories or so, under 15 grams of fat and under about 600 mg sodium:
● Jason’s Deli (www.jasonsdeli.com)
○ Savvy Chicken Salad Sandwich Wrap
○ Baked Lays
○ Unsweetened Iced Tea
● Noodles and Company (www.noodles.com)
○ Chinese Chop Salad w/pita bread
○ Bottled Water
● Chipotle (www.chipotle.com)
○ Fajita Vegetable Burrito Bol (w/o cheese or sour cream)
○ Bottled wate
● McDonald’s (www.mcdonalds.com)
○ Premium Grilled Chicken Classic Sandwich
○ Side Salad
○ Newman’s Own Low Fat Family Recipe Italian Dressing (1/2 pkg)
○ Bottled Water
● Einstein Brothers Bagels (www.einsteinbros.com)
○ Turkey Tornado Wrap (sprouts, tomato, lettuce, and reduced fat cream cheese)
○ Chicken Noodle Cup (small)
○ Minute Maid Lite Lemonade
● Chik-Fil-A (www.chick-fil-a.com)
○ Chick-fil-A Chargrilled Chicken Cool Wrap
○ Fruit Cup (small)
○ Diet Lemonade or unsweetened tea
● Subway (www.subway.com)
○ 6” subway club sandwich on whole wheat (w/o cheese, and either mustard or light mayo w/any veggie toppings)
○ Apple slices
○ Bottled water
In the very likely event that you are somewhere that doesn’t have one of these restaurants around, use these general tips to help guide you to the best choice:
- Pick baked, broiled instead of fried, crispy
- Choose lean proteins (turkey, chicken vs. salami, bologna)
- Utilize the salad option when at all possible
- Avoid calorie dense condiments and choose mustard or low fat versions instead
- Always choose whole grain bread products when/if available
- Avoid empty calories in sweetened beverages...stick to water or unsweetened iced tea
- For side items, choose fruits, veggies, or light/baked potato chips. Try to avoid mayonnaise based salads (potato, pasta, etc.)
- Avoid full fat cheeses (cream cheeses, sour cream included!) and choose lower fat or lighter options when available.
Eating well on the road can be tricky, but it is possible! Planning ahead and making informed choices will lead you down the right path. Don’t forget, fast food restaurants have their nutrition information posted, so if you are in a pinch and unsure of the best option, ask to review this information before you order! You’ll be a happy, healthier traveler if you do.
