food

8 Healthy Snacks For the Road!

mango with whipped cream

Here’s a list of some more healthy snack ideas you can find while on the road so you don’t have to succumb to poor eating choices:

1. Mixed fruit salad. A fruit smoothie can sound like a healthy snack but an 8 ounce cup can add up to 250 calories. A cup of strawberries will only set you back about 50 calories and it’s more satisfying to chew your food than sip it.

2. Hummus and carrot sticks (or with the pretzels that come in the top)

3. Whole-grain crackers with a few cubes of low-fat cheese

4. Low-fat cottage cheese

5. Plain yogurt with any fresh fruit

6. A skim latte

7. Grilled chicken salad with balsamic dressing on the side (Go easy on the croutons and dressing.)

8. Minestrone soup or chicken noodle soup. (Anything with a clear broth would be great. Try to avoid soups with cream.)

Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.


6 Ways To Snack Healthy On The Road

Grand Teton National Park

Rushing to make your flight or drive to your destination? You can still buy healthy food when you’re in travel mode and surrounded by calorie-laden temptations at the airport or rest stop.

1. Try not to be lured in by the oversized bags of candy or chips. But if you must indulge, at least purchase a small portion or share something with a family member or friend.

2. Usually you can find a snack that’s good for your heart. Try going nuts! If you’re looking for something crunchy and satisfying, a palmful of dry unsalted roasted almonds or pistachios would be a smart idea. They’re also a good source of protein.

3. Craving sweet and flavorful food? How about a cup of watermelon or sliced mango? The high water content of fruits can make you feel fuller longer and can help keep you hydrated.

4. Need something creamy? A small cup of fat-free or low-fat frozen yogurt or just a cup of plain yogurt is a good choice. Watch the large yogurt cups with fruit and granola—they can have up to 500 calories.

5. If a small snack won’t satisfy you, try a whole-grain turkey sandwich with plenty of veggies. Place the dressing on the side or skip it all together.

Happy snacking and travel safely!

Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.


Challenge Yourself: Go for No-Guilt Desserts

Slices of mango in a clear jar

Yesterday Peggy shared her favorite treats that satisfy her sweet tooth without destroying her diet. For even more suggestions, check out our slideshow, “Low-Calorie Dessert Ideas”–and feel free to indulge!


Challenge Yourself: Sneak Veggies Into Every Meal

Penne Rapini

Tiffany told us how she now has more energy from increasing her daily fruit and veggie intake. Her secret:

Just adding spinach to my eggs or making sure with each meal we have a fruit or a vegetable.

It may seem intimidating at first, but once you start sneaking chopped fruits or vegetables into your meals, you’ll find that it becomes easier to do so regularly. In addition to making you feel fuller, by bringing healthy bulk to your food, they also add extra flavor, texture and color–all the more appetizing!

Check out these great recipes that stealthily incorporate more veggies into weeknight dinners.

What’s your favorite way to sneak fruits and veggies into meals? Share in the comments below.