Road trips and vacations are starting to pick up now that the summer months are here. You may have planned for your trip months ahead and have the details perfected. However, what you’ll eat on the way and once there is often an afterthought. 

Eating on the go and on trips can sometimes prove difficult, just any long distance trucker. Between pockets of fast food and chain restaurants, there may be long stretches of nothing besides a random gas station. 

Many people like to joke that road trip calories don’t count. Even though we know better, what many don’t realize is that sudden changes in your diet can lead to stomach and GI issues that can ruin your trip for you. Anyone that has switched their dog’s food too quickly knows what can happen.

Eating on the go

Just as your trip took some planning, eating while on your trip will take some planning too. Luckily, with today’s technology this has become much easier. You can search what restaurants are on your route and if there will be any grocery stores along the way.

With today’s expanding broadband, you can even look these things up on route. Instead of just stopping at the first greasy food place, you can look ahead and find the best option for you. However, planning and packing ahead is still essential to limit any surprises and issues along the way.

Keep in mind that you will not need as many calories per day as normal due to a lower energy output. Choose foods that will keep you full and are low in calories.  

Tips for eating on go:

• Look up the possible restaurants and grocery stores on your route and write down where the best places to eat will be.

• Pack a cooler with drinks and another cooler and dry container with foods that you regularly eat at home.

• Although this may take up more space in your car, it’ll be worth it in the long run.

• Avoid highly fatty foods as these can lead to stomach upset, especially with sitting for prolonged times.

• Avoid any new or risky foods since a bathroom may not be for many miles when a GI emergency can hit.

• If you’re stuck with eating fast food or gas station food, choose a food that will provide you with protein and fiber. Protein bars are a great option available at most gas stations.

Packing a food cooler and dry food container is a game changer for trips. The size will vary with how many people are with you and what foods you want to bring. Make sure you brainstorm what foods you’ll be bringing before you choose what container to buy.

The best thing about bringing food with you besides keeping up on your healthy eating habits is that it reduces the risk of GI issues, increasing the enjoyment of your trip.

Tips for packing a food cooler and dry container:

• Look at what you normally eat at home and try to stick to the same foods.

• Pack healthy snacks and avoid too many sugary and salty foods as boredom eating can quickly take-over on long trips.

• Make sure to pack fresh fruit that is easy to eat on the go (bananas, apples, grapes).

• Pack some veggies that you can eat raw as well (carrots, broccoli, snap peas, radishes). 

• Choose some emergency backup meals that you can have if you find yourself somewhere with very limited to no food choices. 

• This can be a meal you made at home and can eat cold or something you can easily warm up in a gas station microwave. 

With a little planning ahead you can easily keep up on your healthy eating habits on your next trip this summer. If you have food sensitivities or a special diet I can help you create a food and meal plan. Don’t let your trip be ruined by surprises, email me at dietitian2go@gmail.com for help.

Written by: Adam Skowyra MPPD, RDN, LD