Here are a few tips that can help you avoid that loop and get you to your destination feeling energized.   These tips are kid friendly, and for Latinos that’s important because we often travel in groups that include kids.

Launch your day with the power of protein.   Adding just 15-20 minutes to your trip to squeeze in breakfast can help set the tone for the rest of your day.  Be sure to make protein and fiber the centerpiece of this meal.  Whether you’re eating at home, at a hotel breakfast service or even at an airport kiosk, you can find great options such as low-fat yogurt or cottage cheese combined with fresh fruit like apple and banana slices, or even some orange quarters.  Now add a half cup of cooked oatmeal barely sweetened to taste or a boiled egg and you are ready to go!

Stash some snacks to stay in control.  Driving to your destination can help you stay in control of what you and your family eats.  Packing an ice chest or a box of healthy snacks is an easy way to keep big hunger and crankiness away.  Aim for 200 calories for snacks.  This amount keeps energy up and big hunger at bay. Even if you’re flying you can find some of these choices at many food vendors:

• 6 whole-grain crackers, like Triscuits, with peanut butter or string cheese
• Multi-grain chips.  Fill a few sandwich baggies with 11 chips each.  This grab-and-go snack provides fiber plus some help with portion control.
• Dried fruits, low-fat granola, apples, oranges, and whole grain cereals stay fresh and transport easily.  Stash them in a bright insulated food bag for fun or in food-safe plastic containers from your local grocer or department store.

Grab 3-4 and go.  Very few things can diminish our performance like poor hydration does and it’s easy to forget!  Aside from water, there are a lot of beverages out there that are lower calorie. One solution I recommend often for those who like flavored beverages is to keep 20-oz bottles of your favorite low- or zero-calorie beverages on hand to guide your intake of fluids.  Just three to four bottles a day will help you stay well hydrated.  Be sure to check the labels on all foods and beverages you have throughout the day so you can keep your calories balanced.  Sodas, teas, and flavored waters are easy to pack in ice chests, pick up at gas stations, purchase inside security check points or even pack in checked luggage.  Make these your travel grab essentials!

Visualize a portioned plate to not overindulge.   Finding healthy choices at restaurants while traveling might be the single biggest challenge of going to a new place.   It’s easy to get caught up in the excitement and feel like we have to throw in the towel.  Here’s a tip that will help you conquer portions when healthy food choices are limited.  Visualize your plate in four separate sections.  Choose a lean protein like chicken or sirloin to fill a quarter of your plate.  Then choose a starch like rice or potatoes to fill another quarter.  Then fill the remaining half of your plate with vegetables.  These can be raw or cooked, you decide.  If the servings are more than this, get a “to go” box early and right size your portions so you’re not tempted to overeat.  Stay nourished and light on your feet!

This travel season keep in mind these simple tips and try to plan ahead when you can. Keep your bag, car and ice chest ready for moments when hunger strikes and a healthy snack is needed.