Hit the Road Jack – Alternatives to Fast Food on the Road

A box lunch is a good idea, but it doesn’t have to be greasy, fried, or come from a man with a polystyrene clown head! Plenty of foods make an interesting and healthy snack box for the road.

Dried fruit –Get adventurous! Dates and raisins aren’t the only dried fruits around. Try unsweetened apricots, pears, apples, papaya, and mango. Dried banana is also delicious but avoid banana chips as these are cooked in oil and are high in saturated fat. Also avoid fruit leathers as these have added sugars.

Fresh fruit – Apples, oranges, and grapes make the best traveling fruits as they don’t bruise easily, but if you plan on eating your fruit early in your journey try plums, pears or bananas as well. And of course, if you’re feeling extra harried, you can buy precut apples in bags!

Nuts & seeds –Nuts make a great snack for the road as they’re extremely filling. Raw nuts are your healthiest option, but roasted, unsalted nuts are also a good choice.

Snack bars – Not all “nutrition” bars are nutritious so make sure you read the labels before you choose. Names like “S’mores Feast” should also indicate the not-so-wise choices! Balance and Odwalla bars are your best picks.

Baby carrots – Whether or not the rumor that these little guys are actually cut from full-size carrots is true, a bag of baby carrots is a great snack-in-the-box food.

Cheese – Surprisingly, some cheeses keep very well for a day without refrigeration. Choose gouda, string cheese, feta, and other cheeses that are not likely to sweat. Wrap them tightly in cloth or fabric. (And if you really want your “Jack” in the box – pack some Monterey Jack string cheese!).

Peanut butter and bread sticks – Take the jar or fill a mini tupperware container. Ziploc a few mini-toasts or bread-sticks for dipping, and you’ve got a snack fit for any peanut-butter-nutter! Other nut butters like almond or cashew are also good.

Tuna lunch-packs – Starkist make healthy tuna lunch packs that have tuna, relish, and crackers all in one package.

Water – No need to stop for gallon-loads of soda if you’ve packed water beforehand. If it’s warm out, try freezing a few bottles before you go – they’ll melt through the day but keep cold. Don’t forget to leave an inch or so in the tops of the bottles before you freeze them.

If you’re on the road for more than a few hours, a snack box won’t necessarily satisfy your hunger for a meal. But there are options other than a burger and fries for the hungry.

Supermarket delis and salad bars provide a great way to grab a healthy and fast lunch or dinner - just stay clear of mayo-loaded dishes which are high in calories and fat. Try a salad or some of the following deli foods with a loaf of your favorite bread and finish up with some fresh fruit:

• Lowfat deli salads such as Tabouli, 3-bean salad, Mediterranean salad, green salads
• Hummus and pesto spreads
• Marinated vegetables such as bell peppers and mushrooms
• Olives
• Lean cut deli meats
• Falafel

It’s worth noting that supermarkets almost always have seats outside where you can eat your lunch. They also have restrooms, though you sometimes need to ask.

Roadside picnic areas, especially those near rivers or lakes, provide a priceless way to picnic – whether on the cheap or in gourmet style. They’re also a great place for cooped up kids (and adults) to let off some steam and run around. Any of the deli-style or snack foods mentioned above make good picnic foods, and if you’re using a cooler you can pre-pack those foods that keep better under refrigeration. Other good picnicking foods when you’re on the road include:

• Canned fish
• Cold quiche (keep it low-fat)
• Crisp breads and crackers
• Pre-cut fruit salads
• Pita breads and bean dips
• Thermos of hot soup, coffee, or tea

If you’re going to picnic, be prepared with some of the following things. Organize a picnic-bag that you simply throw in the car anytime you need it, and you're set to go for any car trip!

• Can-opener
• Jack-knife
• Thermos
• Salt and pepper packets
• Picnic plates, cups, cutlery
• Ziplocs for leftovers
• Trash bags
• Cutting board
• Wet wipes
• Plastic table cloth
• Paper towels

If all else fails and you find yourself at a fast-food counter, don’t despair. You haven’t failed in your healthy eating quest yet! Most fast-food restaurants now offer “healthy” menu options, but be warned - they’re often calorie-monsters in disguise. For example, the Taco Bell Taco Salad has 850 calories and 52 grams of fat! A bean burrito with 370 calories and 10 grams of fat is a much smarter option.

There are no hard and fast rules for what’s healthy and what’s not when it comes to take-out food. The best you can do is consult your Doctor’s Pocket Calorie, Fat, and Carb Counter or ask for the nutritional data (many fast-food restaurants now make this available). Here are some of our top picks: