Yes, It's Actually Possible to Eat Healthy on a Road Trip — Here's How
These five dietitian-approved tips are game-changers, and you don’t even have to skip the ice cream.
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Each time Guy Fieri cruises onto our screens in his cherry-red Camaro to kick off a new episode of Diners, Drive-Ins and Dives, our enthusiasm to hit the open road is reignited. But when we actually consider what goes into a planning a road trip — and how to navigate eating when on one, while also sticking to our healthy eating goals — our energy levels deflate faster than a punctured tire.
"I totally find eating during road trips to be a challenge! Being in the car for hours at a time makes it difficult to eat a balanced menu," says Molly Bremer, M.S., RD, a San Francisco-based registered dietitian and founder of Mosaic Nutrition.
During road trips, routines go out the window, adds Lauren Manaker, MS, RDN, LD, a registered dietitian nutritionist and the owner of Nutrition Now Counseling in Charleston, South Carolina. Often, the easiest and most efficient option is whatever can be found at the next exit — which often means fast food or convenience store shelves.
"Long stretches of sitting can also blur our natural hunger and fullness cues, so we sometimes eat out of boredom rather than actual hunger. And when everyone's tired and ready to reach the destination, seeking out a healthy sit-down meal usually feels like too much effort. None of this is a personal failing; it's just the reality of being on the road," Manaker explains.
Just because it's challenging, doesn’t mean it's impossible. Read on as dietitians dish about how they — and we — can fuel up and feel great when we arrive at our destination. Zero deprivation required.
Research Your Route
Before taking off, pull up your path on Google Maps to analyze if there are any grocery stores or healthy-ish restaurants along the route.
"Depending on your schedule, it may be worth it to take a 15-minute side quest to hit up a Trader Joe’s, Wegman’s, or Whole Foods for a prepared salad, some cut up fruit, and a freshly-prepared sandwich or wrap,” says Frances Largeman-Roth, RDN, a Dobbs Ferry, New York-based registered dietitian nutritionist and author of Everyday Snack Tray.
On the restaurant side, Mackenzie Burgess, RDN, a Los Angeles-based registered dietitian nutritionist and recipe developer at Cheerful Choices, zooms in on establishments that offer protein- and fiber-packed menu items, such as a grilled chicken salad or a grain bowl. (If you happen to spot one of these food court favorites along the way, you can definitely find a worthy order!)
There’s no need to sweat it if you’re heading out on a highway with limited offerings, either. "The goal is to make the good-for-you choice the easy choice, not to plan every single bite. Road trip treats can be part of the fun. What I do find helpful, though, is going in with a rough plan, so you're choosing from a place of intention rather than just grabbing whatever when you're overly hungry," Manaker tells us.
Pack Snacks
A BYOS (bring-your-own-snack) will likely save you money, reduce the risk of impulse buys, trim down on overall trip time, and ensure that a balanced snack will always be within arm’s reach.
If you have an electric cooler (the kind you can plug into your car’s 12V socket), load it up with Greek yogurt, hard-boiled eggs, cheese sticks, hummus with veggies, and pre-made sandwiches. Or simply fill a bag with your favorites from this dietitian-approved list: nuts, trail mix, whole-grain crackers, protein bars, popcorn, beef jerky, and whole fruit.
As you’re considering what to nosh on from your well-stocked selection, aim for a snack with at least 5 grams of protein and 2 grams of fiber, Burgess recommends. No nutrition label? No sweat. Just keep Manaker’s rule of thumb in mind: "Pairing a protein or fat with a carbohydrate — like a cheese stick with an apple — is helpful to boost satisfaction."
Fuel Up Frequently
If your tank is almost at "E," it’s a wise move to stop at the nearest gas station and refuel. Similarly, if you’re sensing a case of hanger on the horizon, your best bet is to eat ASAP.
"Sure, you’re sedentary most of the time during a road trip, but your body is still burning calories," Bremer concedes. "Thanks to our basal metabolic rate (BMR), we burn calories even while sleeping. So even without intentional movement or the usual activities you might be doing at home, your body is still doing that background work on the road."
As such, it needs fuel to power our brains and to support key functions like our internal temperature, muscle maintenance, breathing rates, and blood circulation. Try to recharge with a meal or snack every 3 to 4 hours or so.
Stay Hydrated
True, you don’t want to be so filled up on H2O that you have to stop at nearly every rest stop. Still, "hydration matters, especially since it's easy to confuse thirst with hunger when you've been sitting for hours," Manaker notes.
The pro move here is a three-pronged strategy. First, hydrate well the day before, Bremer says. Shoot for about 50-percent of your weight (in pounds) in ounces. Second, sip slowly rather than chugging water on the road, as this tends to be gentler on your bladder, according to Manaker. And third, reach for hydrating foods like grapes, cherry tomatoes, oranges, watermelon, and cucumbers. All of these count toward your overall hydration levels and are a cinch to snack on.
If you’re traveling in (or to) a region with hot conditions or know you’ll be sweating more than usual at your destination, Burgess suggests adding electrolytes to one of your water bottle refills per day.
Give Yourself Grace
Above all, all four experts we spoke to agree that a road trip is a break from the norm, and your on-the-go menu need not duplicate your one at-home. Overall, a blend of protein, fiber, and healthy fats will help you feel your best, but "it’s definitely fine to splurge at one or two of your stops," Largeman-Roth says.
This is especially true if your treats allow you to savor local flavors or carry on important traditions. (Largeman-Roth, for one, encourages her kids to help her hunt for the best roadside ice cream shop on the way to each of their homes away from home, including Cape Cod, where they’re venturing this summer.) "A few days of eating differently won't undo your overall habits, so the real goal is feeling good and making memories, not eating perfectly," Manaker reminds us. "If a milkshake at that one famous roadside stand is part of your trip tradition, enjoy it fully. Food is about more than nutrients; it's also about the experience and the memories."
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