Healthy Traveling Snacks

Despite skyrocketing gas prices, time-honored road trips are sure to persist. Anyone who has ever traveled with a child KNOWS that snacks are an integral part of the ride! Rather than those fatty, salty, sugary traveling snack staples, caregivers can - and should - offer children healthy travel-friendly fare instead. It is easier than you may think!
Considers these suggestions:
Bring along any pre-washed fresh fruit - nature's gift to humanity.
Air-popped popcorn sprinkled with &#8220butter buds” or light parmesan cheese.
Pretzel sticks.
Nuts: roasted or raw almonds, walnuts, or peanuts (not oiled or candied).
Low fat string cheese or other chunked low fat cheese.
Cereal bars (first ingredient should be whole grain; each should have less than 10 grams of sugar per bar and maximum 3-4 grams of fat).
Dried or dehydrated fruit: Raisins; apricots, pears, apples.
Frozen grapes make deliciously finger-popping foods.
Baked chips, or make your own baked pita chips.
(Quarter whole-wheat pitas; season, bake and bag to go!)
Don't forget the bottled water!
In the spirit of promoting healthy family vacations this season, Healthy Kids' Catalog Advisory Board member Susan Burke, MS, RD/LD, CDE, also offers this advice on how to avoid &#8220health traps” while traveling:
When eating out at a restaurant, steer your child toward healthy menu selections. Help your child avoid foods that are fried, and order baked, grilled, poached, sauted, or stir-fried instead. At breakfast, the child can choose an egg white omelet or egg substitute product for those kids who won't eat eggs that are not yellow, and ask they be prepared &#8220dry”… without added butter. Cold or hot cereals are good choices, to enjoy with nonfat or 1% milk. Add fruit and low-sugar yogurt if available.
Fast food is sometimes unavoidable, so be sure to choose a restaurant that offers grilled chicken breasts, or have the child opt for a plain hamburger with relish and onions and mustard. Children should avoid the sauces and mayonnaise, though, which can up the calorie, fat, sugar and sodium content of the meal significantly! Any sub sandwich shop can be a good choice, with lean meat such as turkey breast, roast beef, or lean ham on a whole-wheat roll or wrap serving as body-friendly selections.
In a pinch, most hotels have a gift shop or other store that sells healthy items like bottled water, pieces of fresh fruit and individual servings of cereal. These are usually fairly high priced so dedicate a small piece of luggage to edibles. As well, don't let kids get caught hungry without healthy snacks, because then you'll be far more apt to allow the child to eat foods that, shall we say, are less than nutritious.
In addition, even though your family vacation may be intended to let everyone relax and unwind, a good dose of activity will do everyone good. Family walks (even walking tours) are a great way to spend quality family time, and will get children exercising without them even knowing it!
Merilee Kern is CEO of the Healthy Kids' Catalog (www.healthykidscatalog.com) and author of the award-winning fictional children's book &#8220It's Not Your Fault That You're Overweight: A Story of Enlightenment, Empowerment and Accomplishment for Overweight and Obese Kids.”