Healthy road-trip meal tips

Whether you’re heading out for a romantic weekend getaway or driving to Disney with a minivan full of kids, don’t let your summer road trip derail your diet. Here’s how to eat healthy along the way:

Before you go.

Load the car with healthy foods, such as unsalted nuts, pre-washed fresh or dried fruit, cut-up raw veggies, whole-grain crackers, plain popcorn or peanut butter. Smart packing strategies:

• Pre-portion snacks. Never bring the whole box — it’s too easy to overeat. Divide into single-serving bags.

• Bring a cooler. Stock with low-fat cheese, low-fat or fat-free yogurt and low-fat hummus or guacamole.

• Avoid sweet and salty. Focus on protein, fiber and healthy carbohydrates.

Drive-through fast food.

A 14-year study published in the American Journal of Preventive Medicine shows that menus at popular chains haven’t improved much in nutritional quality. Tips for healthier picks:

• Choose the smallest sandwich. Burgers with extra patties can contain more than 1,000 calories; a regular hamburger has about 250. Broiled, grilled and roasted are better choices. Pickles, onions, mustard and ketchup add flavor without fat.

• Swap out fries. Instead, add a garden salad, fruit slices or yogurt parfait to your order.

• Skip salad extras. Cheese, bacon bits and croutons add calories. Choose an entree salad with grilled chicken, shrimp or vegetables with fat-free or low-fat dressing on the side.

A pit stop at a family restaurant.

One average restaurant meal contains almost an entire days’ worth of calories, fat and salt, according to two new studies. Stay in control:

• Get an appetizer. And add a salad to round out your meal.

• Split an entrée. And skip all-you-can-eat or unlimited salad and food bar options.

• Share dessert. Usually a bite or two is enough to satisfy your sweet tooth.

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