Eating on the Road, Healthy Style

by Dr. Deborah Bain

A good travel motto is, “Make healthy food convenient wherever you go.” With our busy, on-the-go, livingout-of-our-cars lifestyles, health and energy can both take a hit. Packing a cooler with nutrient-dense, whole foods provides the whole family with healthy snacks that can carry them through a busy schedule or road trip. After getting into the habit of packing healthy snacks on a regular basis, it naturally becomes easier to pack for longer or more complicated journeys, like airline trips.

When traveling on business, make a large container of trail mix full of nuts, seeds and dried fruit to pack in a suitcase and a smaller pack for a carry-on bag. Bring prewashed organic apples and lean protein Lara bars, loaded with good nutrition. A shaker bottle with pea and brown rice protein mix provides a protein drink for a great-pick-me up after a workout or breakfast on the run. Pack a few bottles of water in the suitcase so you won’t have to worry about finding a place to stock up or pay the astronomical prices at the airport. Got a passion for organic produce? Satisfy that craving by seeking out health food and natural grocery stores within walking distance from your hotel.

When traveling with family, a cooler can be filled with an assortment of yummy healthy foods, awaiting that perfect rest stop for a family picnic. A few great items to include in a well-stocked cooler may include:
Protein—hard-boiled eggs, nitrate-free turkey and albacore tuna or wild Alaskan salmon, packed in water
Grains—cooked quinoa and brown rice, seasoned with spices and drizzled with olive oil and juice from a lemon wedge
Veggies—carrots and celery sticks, cucumber and radish slices, snap peas, bell pepper slices, hummus and fresh guacamole for dipping and steamed sweet potatoes
Fruit—fresh, in-season fruit, unsweetened applesauce and dried fruit sweetened with fruit juice
Fat—a medley of nuts and seeds, grain-free granola, avocado and packets of unsweetened nut butter
Spices and condiments—pumpkin pie spice, salt and pepper, Bragg’s spice blend, salsa and guacamole

The key is being prepared, so we never have to settle for suboptimal nutrition in an unfamiliar place.

Dr. Deborah Bain is a doctor of pediatrics and owner of Healthy Kids Pediatrics, in Frisco. For more information, call 972-294-0808 or visit

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