It’s summer and many families will be hitting the road to relax and enjoy themselves. When you are traveling, it can be hard to stick to your healthy eating plan. Vacation only happens once a year and the temptations are endless.

As you hit the road this summer, keep these ideas in mind:

• Pack Your Snacks – Planning prevents you from falling back on unhealthy habits if you suddenly get hungry on the road. Bring a healthy snack or lunch to see you through. Include some protein as it satisfies longer. With an apple, also bring some peanut butter or nuts. Some portable options include nuts, fresh or dried fruit, pretzels, low-fat granola bars, mini carrots, and water.
• Fill Up – Before leaving the house, eat first. Traveling on an empty stomach is a recipe for disaster. Everything looks good, whether it is at a convenience store, airport terminal, or fast-food billboard. If you have a healthy, satisfying meal before you go, you will be less tempted to reach for something to stave off hunger pangs.
• Avoid the Fast-Food Trap – If your weakness is stopping at convenience stores, fast food restaurants, or vending machines, put those on your “do not stop” list. Or order just one item like the grilled chicken and bring the rest of your meal in a cooler. Lettuce, instead of a bun, wrapped around chicken or a burger is a tasty alternative. Make the local grocery store your food stop or get yourself a cooler where you keep a ‘stash’ of healthy options such as energy bars, bottled water, nuts, or fruit.
• Keep it Safe – Keep refreezeable ice packs in the freezer to throw in your cooler when transporting meat, dairy and cooked foods. Freeze 100% juice packs or throw some ice cubes in a zipper lock plastic bag.

Making Healthy Choices at Restaurants

• Search Out Options – As you begin sightseeing at your destination, take a few minutes to find nearby restaurants and shops that will fit in with your meal plan. It can be a challenge, but there are some healthy options out there.
• Avoid temptation – Know what you are going to order before entering the restaurant; then place your order without looking at a menu. Check options and nutrition information on the restaurant website before you go.
• Order first – When you are with a group, order first so you are not tempted by others’ choices.
• Think fish – If you aren’t eating the recommended twice-a-week fish, make this your time to order a fish entrée with lots of vegetables on the side. Other healthy options are small cuts of lean red meat and poultry.
• Healthy preparation -Order menu choices that are baked or steamed, not fried or sautéed.
• Healthy sides – Choose salad or vegetables rather than fries or onion rings. Skip the bread unless it’s whole grain and check the breadsticks to make sure they are not deep-fried.
•  Order on the Side – Control portions of high-calorie extras by asking for salad dressings and condiments like mayonnaise on the side or requesting that they be left off altogether. This way you can control the number of calories and fat grams you get.
• Plan for leftovers – Ask for your to-go box when your order comes and place half your entrée in it before you begin. Two meals for the price of one and you will eat less at this meal. Another option is to give yourself permission to leave food on your plate.
• Dessert – Try fresh fruit or berries for dessert or split that decadent dessert between 3 or 4 people at the table.
• Indulge in Moderation – Eating the local fare is part of traveling. Don’t deprive yourself of trying new foods and enjoying the local cuisine. However, if you know you will be eating a high calorie meal, eat lighter meals throughout the day. Many restaurants serve large entrée portions. Consider splitting the entrée with your dining partner. Another option is to order soup and salad, or an appetizer (non-fried) or two as a way to eat smaller portions. Fill most of your plate with vegetables and think about protein as the smaller part of your plate. Keep portion sizes in check and make healthy choices whenever you can.
• Keep Moving – Squeeze in as much exercise as possible when vacationing. Make it active by walking around the airport terminal while you are waiting, stroll along the sidewalks in your destination city, ride bicycles to see the city instead of driving, go for a swim in the hotel pool, or check out the fitness center at the hotel. Pack workout clothes in your suitcase. Staying active will help keep you on track. There are several apps available you can download to keep track of your steps. Make sure you are hitting at least 10,000 steps each day. That’s two miles of walking.

Vacation is a time to relax, connect with your family or friends and de-stress. Balance is the key when it comes to vacation food and a healthy eating plan. For more information on eating healthy, contact the Arkansas County Extension Service at (870) 659-2058.