Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health. Meghan enjoys cooking and running and believes that with just some basic knowledge, you can gain the confidence in yourself to know that you can eat well.

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Dietitian Consult

by Meghan Tiernan, MS, RD, LDN

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Heading on a trip this summer and want to make sure you stay on track with your diet when you stop to fill up for gas? The answer is to be prepared. By thinking ahead, you'll prevent impulse purchases at gas stations or fast food restaurants, and save money and calories. Having healthy snacks is so important for a road trip, because, trust me, I've tried to find healthy things at rest stops and it's not easy! Here are some tips to keep you on track while you're road tripping!

- Invest in a cooler. If you have a place to keep things cool, your options for healthy foods increase exponentially. You'll be able to pack things like fruits, veggies with hummus, string cheese, yogurt and cottage cheese.

- Portion things out. Instead of bringing big bags of snacks, portion them out into single servings to avoid eating multiple servings at one time.

- Watch your drink choices. A lot of caffeine-enriched drinks can be very high in calories, stick with diet/sugar free options or low fat milk in your coffee drinks.

- Some healthy snacks to try:

  • Trail mix (Keep portions to 1/4 cup and choose nuts like walnuts, almonds, pistachios and dried fruit)

  • Popcorn

  • Snack bars with at least 3 grams of fiber and less than 150 calories per bar

  • Soy Crisps

  • Freeze-dried fruits (they have no added sugar and are delicious!)

  • Lollipops (they take a long time to eat and can curb that sweet craving)

  • Whole fruits (apples, bananas, peaches, pears)

  • Cut up fruit (store in Ziploc bags or small Tupperware)

  • Veggies and hummus

  • Celery and peanut butter

  • Light or Greek yogurt

  • Low fat cottage cheese with fruit

  • Reduced fat string cheese

  • Whole grain crackers with hummus

- Fast food tips
  • Choose grilled and avoid fried options (grilled chicken, grilled fish, grilled veggies)

  • Choose kids versions of meal options

  • Avoid super-sizing, choose small options for things like shakes, fries and meals.

  • Choose low calorie condiments like ketchup, mustard and low fat salad dressing

  • Avoid wraps, they usually have about 300 calories each and that's not including anything inside of it!

  • Choose a salad. Swap out your fries for a side salad and save yourself over 200 calories (for a small!)

Enjoy your summer vacations everyone!

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