You won’t regret taking these snacks on a road trip
- col-kate-shumaker
- July 5, 2023
- 863
In the next week, I’m going to be spending a lot of time in the car traveling. I know many of you may be taking summer trips of your own and possibly also spending lots of time in the car — even if it’s just back and forth to lots of ball games. One of the things I often end up doing while traveling is munching on something — and not always a healthy choice. The heat of summer can limit some of your choices too, but never fear — I still have plenty of ideas for you.
I have made this mistake, and you may have to, so here is a word to the wise: Eating and driving translates into mindless munching. When you are concentrating on your driving and not on what you are eating (as it should be), it is extremely simple to over-indulge. The same can be true on very long trips if you keep going back for a “few more bites” of a snack. Suddenly, you’ve consumed way more than you intended to.
When I get ready to travel, I normally pack some munchies for in the car. When I’m being good, I try to keep things healthy, with carrot sticks, grapes, a low-fat crunchy something, et cetera. It’s a combination of trying to make healthier choices and smarter financial choices by not purchasing overpriced snacks at convenience stores along the way.
Here are some things to keep in mind as you consider your travel snack options. Your “pit stop” food choices shouldn’t be things you will regret 20 miles down the road.
—Bring along plenty of bottled water and other low-calorie beverages. Many times, when we think we are hungry, our bodies may just be thirsty.
—If you plan on drinking juice, sugar-sweetened beverages or any other higher calorie beverages, take a moment to read the Nutrition Facts label. Remind yourself one 20-ounce sugar-sweetened soda contains 2 ½ servings and about 240 calories. Large smoothies and fancy coffee beverages may have as much as 500 calories.
—Keep some chewing gum or hard candies in the car. If you already have gum in your mouth, you will be less likely to eat something else.
—Consider packing a small cooler with an ice pack or frozen water bottle — something to drink later in the day. A cooler allows you to pack cheese, yogurt, sandwiches or hard-cooked eggs and keep any fruits and veggies cold until you eat them.
—There are so many fruits and veggies that pack well. “Nature’s fast food” is begging to go on your trip. Pick those that are less messy/sticky/juicy. Carrots, celery, bell peppers, snap pea pods, radishes, mini cucumbers and cherry tomatoes are all good veggie options. Consider bananas, apples, grapes and even blueberries to get in your fruit servings. You also could bring along dehydrated or freeze-dried fruits and vegetables. Just check the ingredient label to make sure the only ingredient is the fruit/vegetable without added oil or sugar.
—Of course, I can’t forget the ultimate road trip food — jerky. There are lots of nutritious jerky options — and lots that are filled with sugar, fat and preservatives. Read the label.
—Other options for protein include nuts, a nut butter sandwich (jelly may not travel well) and single-serve pouches of chicken/tuna/salmon (these come in a variety of flavors now).
—For portion control, package snacks from home in single-serving containers. The snack-size zipper bags are great for this. An empty container gives your brain the message you finished your snack.
—The same goes for snacks purchased at the gas station or convenience mart. Many of these foods are more than one serving. Don’t be fooled by the “big grab” potato chip bag — it just contains more servings.
—If you just can’t resist bringing along a big bag of something to snack on as you drive, try to make that “big bag” as healthy as possible. Try popcorn or baked snacks — something that contains a lot of air.
—We haven’t mentioned chocolates/candy yet. One of my go-to car candies has always been licorice twists because they take a long time to chew. If you are considering anything meltable, think about the temperature.
This is a lot to consider, and in the best-case scenario, we would all make smart and healthy choices — all of the time (even me). But let’s be real: Sometimes you’re in a hurry. Sometimes you really want/need that fancy coffee drink. Sometimes you’ve been on the road for eight hours in awful weather and traffic, and bottled water, carrot sticks and popcorn just aren’t going to cut it.
Let’s make it a goal to make the smart choice most of the time and give ourselves some grace for those “other” times. Wishing you safe and healthy travels this summer.
For more information call or email Kate Shumaker, extension educator of family and consumer sciences, at shumaker.68@osu.edu or 330-674-3015.
For more information about upcoming programs in family and consumer sciences, join the Coshocton, Holmes, Wayne Family and Consumer Sciences newsletter at https://holmes.osu.edu/program-areas/family-and-consumer-sciences/fcs-e-newsletter-food-family-finance. You also can follow the Holmes County OSU Extension Office on Facebook at @OSUEXTHolmes.