Healthful Travel Advice The summer months are the perfect time for a family vacation. But all too often, many of us return from our travels feeling exhausted and weary due to an "unfit" vacation. The reasons are many: overeating, trying to log too many miles, sporadic sleep schedules and too little exercise. Below are some tips that may help you and your family have a fun and healthy vacation that leaves you feeling great, both on the road and when you return. Pack some healthful snacks for car travel. A small cooler or ice chest works great to keep beverages and perishable items cool and tasty. Popcorn, pretzels, fresh or dried fruit, yogurt, bagels, vegetable sticks, 100% fruit juice, whole grain crackers and string cheese are all good-foryou snack choices. If you're traveling by plane, drink plenty of fluids before, during and after your flight. Minimize any caffeine- or alcohol-containing beverages since these can dehydrate you. Bring your own bottle of water on board. Consider ordering a lower fat or "light" meal in advance. Try not to skip meals while you are on the road. You'll be less likely to overeat later in the day. Restaurant eating can become monotonous and costly, and kids may not always appreciate the unfamiliar menu options. Why not make a quick trip to the grocery store to pick up breakfast cereal, fruit, milk and bagels for an easy nutritious meal you can put together anywhere. If you're camping, plan healthful meals in advance. Think of the Food Guide Pyramid and include plenty of breads, cereals, rice and pasta. Aim for at least five servings of fruits and vegetables daily. Help your family meet their daily calcium requirements with 2 - 4 (depending on age) daily servings of milk, yogurt and cheeses. For nutritious convenience, bring along grated cheese to add to spaghetti, tacos and burritos; dried milk to add to pancake mix; fluid milk for cereal and yogurt for snacks. Stay active on the road. Whether you are camping or staying at a resort hotel, take advantage of the great outdoors and go on a nature walk or hike with the entire family. See who can spot the largest variety of wildlife along the way. You'll reap the benefits of each other's company and fitness. Take along sports equipment for the entire family. A badminton or croquette set, a volleyball, soccer ball, Frisbee, snorkeling gear (for any nearby water attractions) or softball and gloves always add up to fun and exercise. Ask your children to "plan" an activity the entire family can do while on vacation: a kickball game, catch, relay games or tag. Plan time for exercise - a midday bike ride, morning nature walk or afternoon swim at the hotel pool will help you stay on the fitness track even when you're on the road. If you're booking your vacation at a hotel, be sure to ask about available fitness facilities. Many have a pool for swimming laps, aerobics classes, weight-training equipment and jogging/ walking maps of surrounding areas. Be sure to pack exercise clothing: walking or jogging shoes, comfy clothes and a bathing suit. If you're doing a lot of driving, bring your bikes and stop for a ride through the countryside. But don't forget to pack your bike helmets and sports bottles to carry along thirst-quenching water. Wherever you go, don’t let your healthy habits take a vacation – healthy meals and snacks and daily activity will ensure that you and your family will enjoy this vacation and many more. Have a great trip! Source: Jim Meyers, University of Minnesota Cooperative Extension