1. Lara bars. A delicious blend of unsweetened fruits, nuts and spices and only contain no more than eight ingredients (all 100% whole food). These bars are gluten free, dairy free, soy free, vegan and kosher with all the vitamins, minerals, fiber, good carbohydrates and healthy fats your body needs (and would love!).
2. Homemade oatmeal cookies. Get the kids involved and baking in the kitchen before you hit the road/plane. Oatmeal has lots of heart-healthy benefits and are packed with fiber.
3. Fruit. Fruit is a vacay must have. You can also try freezing bite-size grapes, strawberries, melons, cantaloupes, watermelon, etc. and eat while on the road. These refreshing snacks are packed with nutrients to keep your energy exactly where you need it…at the top!
4. Popcorn. Air-popping your own popcorn and flavoring it however you like cuts down on fat and calories. Fill up those zip-lock blags with popcorn and add different flavors to each one to make everyone (including your body) happy!
5. Granola. Another way to get the kids involved is by making batches of granola before hitting the road. This breakfast food and/or snack food consists of rolled oats, nuts, honey, sometimes rice, and whatever dried fruit you’d like to add (cranberries, cherries, raisins, etc.).

Try not to go more than 3-4 hours without eating something! Keeping one (or all) of these snacks in your purse, pocket or backpack is a great way to stay nourished without stressing out about where you’re going to eat next.

What do you like to pack for yourself and/or your kids in your suitcase? Have you tried any of the above?

Research assistance provided by Monica Lobo, RD.

1. Pack Some Snacks

With airlines cutting back on snacks and meals provided during flights it is even more important to pack up some energy bars and a resealable bag with some almonds and dried tart cherries. The protein (6 grams)  and fiber (3.5 grams)  in the almonds helps to keep you satisfied along with the crunch. Another tip, if you want some protein and forgot to pack any snacks, there are about 10 grams of protein in a cup of skim milk.

2. Packing: More is NOT Always Less

Rather than risk being without an essential item, especially if your travels are taking you to very foreign locales, it’s okay to risk packing too much. Don’t sacrifice your health or comfort during the trip for the convenience of traveling light. Make sure you have your toothbrush, toiletries, medicines, clothing for warm weather and cool weather, and anything else that will help you stay focused on the joy of traveling. You never know how much it will cost to buy an item abroad! My personal faves to travel with are my travel size Tempurpedic pillow and my eye mask. I got hooked on eye masks after a trip to Australia.

3. Read Up
Visit your local AAA and gather as much information as you can about your travel destinations. Do this at least 4-6 weeks before your trip, in case you have to schedule immunizations and other pre-travel necessities.

4. Visit Your Doctor
Not just your family physician- make a visit to any practice you visit regularly, such as your dentist, orthopedist, etc.  Medical options may be great where you’re going, but chances are the care is better and more thorough under those who know your medical history well.  The last thing you want to do while away is have to worry about getting proper care for something that could have been avoided!

5. Finish Preparation Early
Start packing and getting ready to go well before the day of your outbound flight. The last thing you need is to get sick from stress a day or two before because you crammed everything to the last hour. It also gives you time to make sure you packed everything you need. Give yourself 36-48 hours before the trip to do nothing but look forward to your upcoming journey!

What do you do ahead of time to make sure your travels are stress-free?
Assistance provided by Pam Majumdar

1. Make a point to pack your workout clothes! Knowing that you’ve packed them and lugged them all the way to your destination, you’ll be more likely to use them!
2. If you are vacationing with family or friends who don’t want to join your workout, bite the bullet and wake up earlier than they do for a quick sweat session at the hotel’s gym, a walk along the beach (hopefully you have one!), or even try one of Exercise TV’s free full-length workout videos. Getting your blood pumping early in the morning will leave you feeling refreshed and energized for a day of vacation fun!
3. To really get a feel for your vacation spot, don’t count on sightseeing by car or tour bus. Instead, why not walk, hike or even rent a bicycle? In addition to it being a fun way to get to know your surroundings, you’re also cutting back on greenhouse gas emissions and sneaking in some exercise (burning some calories)! What’s not to love?
4. Before heading out on vacation, check out the local restaurant menus online! By knowing which restaurants have healthier fare from the get-go, you can avoid finding yourself stuck at a restaurant with limited healthy options. Plus, your traveling companions will be grateful for your superb dining recommendations.
5. Pack a few healthy snacks for the road. Dried fruit, almonds, high-fiber cereal, baby carrots, America’s Nutrition Expert® approved energy bars (LARA Bars, Pure Bars, SoyJoy, Clif Nectar) are all great options that can easily keep you fueled throughout your day instead of succumbing to the offerings of street cart vendors.
6. When booking your reservations, try to choose places that have a refrigerator whenever possible. Then, when you get to your destination, take a trip to your the grocery store and stock up on some basics that will save both the budget and the waistline. Stock up on bottled water, organic milk, fresh fruit, whole wheat bread, natural peanut butter, and honey. You can have cereal for breakfast and peanut butter and honey sandwiches for a high energy snack on the go.
7. And finally, make time to indulge! You are on vacation after all! If there’s a local specialty you are just dying to try, go for it! Just suggest that your traveling companion shares it with you, and remember to savor each and every fabulous bite.

Happy and safe travels!