Long hours of sitting in the car, snacking on fast food and junk food can kill good nutrition faster than you can say “summer road trip.” Here are a few ideas to help break the cycle.

During the summer, snacking is way too easy: there’s greater access to ice cream, sugary drinks and sweets. And oh, the barbecues! It can be incredibly tempting to overindulge when it comes to eating on vacation.

On summer road trips, in particular, we often find ourselves stuffing our faces with chips, soda and snack cakes at rest stops, or, once at our destination, eating fast food to save money for costly tourist attractions.

Despite a down economy and rising fuel prices, millions of Americans still plan to bypass in-town vacations and travel this summer. The Travel Industry Association (TIA) reports that Americans are expected to take more than 327 million leisure trips during June, July and August of 2008, representing only a slight decline over this time last year.

And dining, according to the TIA, is the most popular activity for travelers on domestic trips.

Eating healthy while traveling can be a real challenge, but it isn’t impossible. If you plan ahead and control the situation, rather than be at the mercy of greasy fast foods and fatty vending-machine snacks, you will be much better off.

Here are a few simple solutions to freeway fast-food fare:

Skip the Service Station
When you stop for gas and restroom breaks, try to find a local grocery store rather than a gas station to find a better selection of road rations.

IndependentTraveler.com recommends bypassing rest stops and seeking out independent cafes and restaurants instead — “not only will you eat better, but you’ll also meet locals and get a better flavor of the town you’re in.”

Street Snacks
Snacks to keep passengers happy should be low in saturated fats, low in sugar and nutritious. To curb you or your child’s appetite for junk food on the road, stock up on healthy snacks such as fruits, vegetables, nuts, seeds, sandwiches, protein bars, string cheese and whole grain crackers or muffins.

“Lower-fat dairy products work well (keep cold in the car, invest in a car cooler!) along with whole grains and nuts,” according to WebMD. “Lean meats are a nice addition, too, if you can keep them well chilled in the car (such as a turkey breast sandwich on a whole grain bagel).”

Stay Hydrated
Sitting in summer traffic for hours on end is bad enough. What makes it worse is if you become dehydrated: throbbing headaches, muscle cramps and dizziness, among other things, can occur. Nothing beats water, the healthiest drink on the planet. Not only does it speed up your metabolism, it also makes you feel fuller instead of eating junk.

Save money (and the environment) by purchasing gallon jugs of water to use to refill your bottles.

Small Portions
If you do indulge — whether it’s candy, cookies, French fries or a sugary drink — avoid supersized portions. Look for single-serving foods.

You don’t have to completely avoid sweets, either. Having a small bar of dark chocolate, for instance, “will satisfy your cravings for sweets and give you a load of antioxidants,” says LifeHack.org. Also, consider packets of nutritious shake mix to add to your bottled water.

Start with Breakfast
“When travelling, breakfast is a particularly important meal, as it will supply your body with sufficient energy for the day’s tasks, and can prevent snacking on unhealthy foods later on,” says Dietriffic.com.

Try to have a healthy breakfast before you hit the road. Have an omelet and whole-wheat toast. Or, oatmeal with fresh fruit is both filling and nutritious. If you want something sweet, a bran muffin is a good source of fiber.

After breakfast, let your stomach be your guide. Don’t snack simply because it’s there. Very often, we nibble because we’re bored. Eat only when hungry.

At Your Destination
Once you reach your destination, eating regularly is important to a healthy diet. This will keep your energy levels high and should reduce feelings of stress.

“If you feel you can’t fit in three square meals throughout the day, try to fit in six smaller meals or snacks as your body requires fuel every four to five hours,” recommends TravelSense.org. “When eating out, either avoid the appetizers altogether; or choose appetizers instead of entrées to avoid eating over-sized amounts of food.

“Whatever you do, don’t skip meals,” the travel site charges.

Try to stick with foods that are high in fiber to help keep hunger regulated for longer, as well as those that have a moderate amount of protein and are low in fat. Read the labels, and try to find restaurants that will work with your needs.

Finally, consider TravelSense’s advice: “If you do overindulge at one meal, simply scale back a bit on the next. Forgive yourself for any ‘diet’ blunders and take a walk around the hotel or swim in the pool.”

You don’t need to sacrifice good nutrition on the road. With a bit of effort, you can maintain a healthy diet when you travel.

Earlier: The Costs of Weight on Business

Resources

Gas Prices Not Likely To Affect Travel Plans of Most American Travelers
Travel Industry Association, May 7, 2008

Travel Industry Fun Facts
Travel Industry Association

Eating Well and Staying Active
by Sarah Schlichter
Independent Traveler, Jan. 24, 2008 (last updated)

Driving? Try These Take-Along Snacks
by Elaine Magee, MPH, RD
WebMD, June 4, 2003 (Medically updated June 6, 2004)

20 Foods To Snack On For Enhanced Productivity
by Kavit Haria
LifeHack.org, Jan. 22, 2008

How to Eat Healthy While You Travel
by Melanie Thomassian
Dietriffic.com, Aug. 31, 2007

Eating Healthy on Vacation
TravelSense.org

Eating Healthy – A Challenge While Traveling
by Barbara Howard
MindBodyTravel.com, 2004