Myth: There aren’t any good food choices when traveling on spring break.

Answer: BUSTED!

Want to eat healthy while traveling on spring break? Here are 3 good tips:

• Scope out the airports you will be in by doing an online search to see what healthy restaurants they have available.
• For the restaurants in the airports or along your driving route, check out their menus online to find healthy options.
• Bring bottled water and other healthy snacks like pre-cut veggies, nuts, fruits. Whole wheat bread with peanut or other nut butter is also a good snack.

For more ideas, check out Road food on MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There's no way to eat healthy when traveling by airplane.

Answer: BUSTED!

Rejoice! A survey of 15 major airports indicates that healthier food choices abound. Here are some options to look for when flying:

►Vegetarian options – such as stir-fry dishes that have lots of vegetables. Vegetarian dishes are usually low in fat and high in fiber.

►Fruit and vegetable choices that fill you up – such as snack boxes that include hummus and pita bread or carrots and other veggies. Fruit or green lettuce salads are also good options (have dressing on the side).

►Snacks on-the-go – such as nuts (small portion and unsalted) or a small package of pretzels. Add a piece of fresh fruit and water to drink. Eating fresh fruit is more satisfying than drinking fruit juice and fills you up during those flight layovers. Or snack on a container of low-fat yogurt (the extra protein in Greek-style yogurt may keep you satisfied longer).

►Sandwiches – choose lean meat or poultry on whole wheat bread. Ask for EXTRA lettuce greens and tomatoes. Choose low-fat condiments like mustard.

Plan ahead if you will be eating at the airport. Go online and find out what restaurants are at the airport(s) you will be traveling through. Many of these restaurants may have websites with menus and/or nutrition information.

Want to bring your own healthy food choices to the airport?

►For fruit lovers, unpeeled fruit is OK when going through security. But if you’ve partially eaten the fruit, it must be wrapped.

►Water – there is still a ban on liquids going through security so you will have to buy water after the security checkpoint.

Remember, all food is screened so be forewarned. Not sure if your food will get through security? You can go to the Transportation Security Administration website for more information or to download “My TSA” mobile apps.

For more tips about making healthy food choices, visit the MissouriFamilies website.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I guess I can’t carry a pie on the plane when traveling for the holiday.

Answer: BUSTED!

Think you can’t take that pie to Grandma’s house this holiday season? Think again. This article caught my eye. It details what food items you can and can’t carry on a plane during the holidays. According to the Transportation Security Administration (TSA):

• A pie or cake can be carried on board through security checkpoints but it will be subjected to additional screening.
• Jam or jelly? Place in your checked luggage instead of carrying it on the plane, or ship it. They violate the rule of no more than 3.4 ounces of liquid, gel or aerosol that can be carried on board (and placed in a 1-quart sized plastic bag for screening purposes). Other items to put in your checked luggage or shipped – cranberry sauce, dip, sauce, salsa, gravy, maple syrup, oil, vinegar, wine, liquor, beer.

By the way, nonedible items that also won’t get through security screening are snowglobes and perfume.

A few more tips for carrying food gifts (or other gifts) through security:

• Don’t gift-wrap them, they may need to be unwrapped during screening.
• For fruit-lovers, unpeeled fruit is OK as is when going through security. But if you’ve partially eaten the fruit, it must be wrapped.

Remember, all food is screened so be forewarned. Not sure if your food will get through security? You can go to the TSA website for more information and to download “My TSA” mobile apps.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: You should plan to eat out for every meal when traveling.

Answer: Busted!

While it is tempting to indulge while on vacation, a little bit of planning can ensure quick and healthy meals. Before you travel, make a trip to the grocery store with a list of foods and drinks and stock up for your trip. You don’t have to keep foods such as nuts, bagels, pretzels, crackers, baked chips, or dried fruit cold. Keep a cooler with bottled water, lean sandwich meats, and raw fruits and vegetables for healthy meal ideas. Some supermarkets have pre-made deli sandwiches and salad bars available. Ask around to find out these options.

It’s ok to treat your family to the occasional restaurant meal, but planning healthy meals ahead of time can save money, keep your family healthy, and keep foods safe while traveling this summer.


Guest Contributor: Melissa Bess, M.S. Nutrition and Health Education Specialist, University of Missouri Extension, bessmm@missouri.edu

MYTH: It's hard for me to be healthy when I travel.

Answer: BUSTED!

With just a little planning, you can keep up your healthy eating and activity habits even when you travel. No matter where you're going or how you get there, you will find helpful tips in this article on Healthful Travel Advice.