Eating Healthy on Spring Break

As you get ready to leave for Spring Break, you should also think about how you can make healthy choices while you are away and on the go. Making healthy choices will help you feel better, boost your immune system, and increase your chances of staying healthy while you are away. Keep in mind that planning ahead is one of the keys to making healthy choices!

TRAVEL WITH SNACKS

It is wise to plan ahead and pack snacks and beverages to take on a trip. This will help you make healthy choices and stay hydrated while you are away. There are many healthier options available at convenience stores that you may encounter on the road, such as:

Trail mix with dried fruit, nuts, and seeds
Almonds
Fresh fruit and veggies
A bagel or crackers with peanut butter or another nut butter
Dry cereal
Cereal and/or granola bars
String cheese and yogurt (if you are taking along a cooler)
Hydrating beverages such as water, sports drinks, or 100% fruit juice

EATING ON THE ROAD

It is important to choose foods that contain a balance of carbohydrates (a variety of fruits and vegetables along with whole grain breads and cereals, pasta, rice and potatoes), proteins (peanut butter, eggs, chicken, beef, fish, yogurt, milk, and nuts), and healthy fats (olive oil and nuts). When possible, tailor your meals such as by specifying a baked, broiled, grilled, or roasted preparation versus fried. You can also ask for sauces and salad dressings “on the side” to allow you the opportunity to control the amount that is added to your foods.

Here are some techniques to eating healthy when at popular restaurants on the road:

Mexican: Choose a burrito or soft tacos with grilled veggies along with beans, chicken, fish, or steak.
Fast food: Pick a grilled chicken sandwich, hamburger or veggie burger with lettuce and tomato.
Sub/sandwich shop: Turkey or ham with cheese sandwich, soup and salad or vegetable stir-fry sandwich with grilled chicken. If you like mayonnaise on your sandwich, ask for less mayo (or low-fat) to decrease the amount of fat it will add to your meal.
Pizza: Choose cheese pizza or add some veggies along with a side salad. Avoid adding pepperoni or lots of other meats.
Italian restaurant: Avoid heavy cream sauces and choose a red sauce. Add a side salad with a low-fat or vinaigrette dressing.

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