Whether you’re traveling out of town or are out and about for the day, use these tips for eating healthy when you're on the go.

Take It With You

If possible, pack your own food. For a suitcase-friendly snack, try whole-wheat crackers with low-fat cheese or peanut butter, or Glucerna® Snack Bars. If you have room for a cooler, bring fresh fruit, sliced vegetables, or Glucerna Shakes. It’s also a good idea to carry a juice box, some hard candy, or glucose tablets to treat low blood sugar if necessary.

When it’s not practical to pack, you still can make healthy choices while eating out. Many restaurants offer printed or online nutrition facts to help you make smart selections. If traveling by airplane, you might be able to call ahead and request a vegetarian, low-sugar, or low-fat meal.

At fast-food restaurants, steer clear of super sizes and order regular or junior sizes instead. Avoid breaded or fried foods in favor of grilled or broiled items. Choose smart side items such as tossed vegetable salad or fresh fruit. If you’re having pizza, go for thin crust and ask for half the cheese. Pick fresh vegetable toppings instead of high-calorie pepperoni and sausage.

Drinking Dos and Don’ts

Remember to stay hydrated while traveling, but avoid regular soda, lemonade, and fruit drinks that are loaded with calories and sugar. Opt for water, unsweetened ice tea, or diet soda instead. You should check with your physician about drinking alcohol, especially if you’re taking any medications.

When it comes to quantity, one alcoholic drink for women and two for men are the guidelines to follow. Keep in mind, a drink is defined as a 12-ounce beer, a 5-ounce glass of wine, or 1-1/2 ounces of a distilled beverage such as whiskey or vodka. This is a good rule of thumb, especially when it comes to your weight management goals, because alcohol adds extra calories. Select drinks that are lower in sugar and alcohol, such as light beer or dry wines. For mixed drinks, choose sugar-free mixers such as diet soda, diet tonic, club soda, or seltzer.

If you choose to drink alcohol, don’t do so on an empty stomach. Always accompany an alcoholic drink with a meal or snack. Also, take drinks of water in between sips of your cocktail. With a little planning and knowledge of good food choices, traveling and celebrating during the holidays won’t knock you off the track of a healthy meal plan.