Planning on getting out of town this summer? Road trips are a great way to unwind, spend time with family, and see the gorgeous sights of the Pacific Northwest. Unless you’re careful, though, they’re also a great way to pack on a few extra pounds and derail your usual healthy diet choices. But it doesn’t have to be a losing battle! Before you hit the road, use the following tips to help make your next road trip a healthy one.

Plan ahead:

• Stock the car with healthy snacks such as fresh or dried fruit, veggie sticks (carrots, bell peppers, sugar snap peas are all great choices), and whole-grain crackers. Make your own trail mix with dried fruit, nuts, and whole-grain cereal (leave out the chocolate—it would just melt and make a mess anyway!).
• Measure out higher-calorie snacks like nuts and trail mix into small containers or baggies to help with portion control. Snack bars can be a convenient and portable choice, but make sure they aren’t candy bars in disguise! Larabars are a favorite in my family and are made with only dried fruit and nuts. I also love individual packets of peanut butter, almond butter, and hummus—convenient choices when you’re on the go! Try them on apple slices, celery, carrots, or bell peppers.
• Bring a small cooler packed with fruit, vegetables, edamame, and hummus, and while you’re at it, pack sandwiches to have a picnic lunch at a rest stop. Use the break to take a walk and let the kids run off some energy.

Do your homework:

• Use your smart phone to find healthier restaurant choices along the way (HealthyDiningFinder.com is helpful for selecting healthy meals at a variety of restaurants), and look up nutrient info on restaurant websites to help make the healthiest selections.
• No smart phone? Most restaurants have nutrition data available, so ask to see it before you order. The CalorieKing Calorie, Fat, & Carbohydrate Counter is a great pocket-sized book to keep in your car that lists nutrient info for tens of thousands of foods, including 200 fast-food chains.

Stay tuned for more tips for eating well during your summer travels.

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Tracy Severson, RD, LD, is the dietitian for the Center for Preventive Cardiology at the Knight Cardiovascular Institute. She specializes in nutrition counseling for cardiovascular health and weight management.