If your only option is: a Mexican chain
If you’re traveling in the Southwest, taco joints abound. But even if you’re nowhere near the border, you’re bound to see a Baja Fresh, Chipotle, or Taco Bell.
Best Bet: Start by eliminating anything that’s goes crrrrunch when you bite into it—all those fatty fried chalupas, taquitos, and nachos. “Tacos that are made with soft corn tortillas are a smart selection,” Dr. Harlan says. Once you find a healthy wrap, ask to have it filled it with grilled chicken, fish, veggies, or shrimp. Choose black or pinto beans over the refried variety, which are traditionally cooked in lard. Nix the sour cream and cheese. (If you think a taco just isn’t a taco without some cheese, simply request half as much, Aldana suggests.) “And load up with salsa, pico de gallo, beans, lettuce, tomato, and onions.” Go ahead and have the guacamole, too—avocado contains heart-healthy monounsaturated fats. And since it’s the most expensive condiment, the restaurant will probably only serve you a tiny portion (2 tablespoons are about 60 calories).
Next Best: Burritos contain roughly the same ingredients as those healthy tacos—they’re just twice the size. (A Burrito Supreme with chicken at Taco Bell weighs in at 390 calories, while a Chicken Soft Taco is 200.) If the burrito you order is roughly the size of a fireplace log, share it with a friend or just cut it in half and wrap the rest for another meal. Whatever you do, beware of the word “salad” at most Mexican chains: One stuffed in a crunchy tortilla shell and slathered with cheese often tops 1,000 calories.
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If your only option is: a sandwich chain
A sandwich can be the perfect food for a road trip—it provides that super combo of carbs and protein, and it’s easy to wrap up and take in the car.
Best Bet: The great thing about sandwiches is that, even at big chains, you can usually customize them, from the bread on up. Pick whole-wheat (a 6-inch roll or the equivalent, or a wrap), then add a lean meat like turkey, ham, or grilled chicken, and as many vegetable toppings as you can pile on without the whole thing collapsing. Be sure to skip the highfat mayonnaise—just one little packet of mayo adds about 80 calories and 9 grams of fat; add tangy oil and vinegar or spicy mustard instead. Some top picks at Subway: The 6-inch oven-roasted chicken, turkey breast, and ham sandwiches have about 300 calories and less than 5 grams of fat.
Next Best: Choose Swiss cheese or grilled veggies as a main ingredient. And pass over the calorie-busting Italian subs with pepperoni and salami, since they’re loaded with sodium and saturated fat.
BYO: (food, that is)
Before you set off on your adventure, pack your car with healthy snacks that will satisfy the need for crunch and that can be eaten while driving (skip anything that requires utensils or several napkins). Whatever you pack, try to plan designated snack times—otherwise you could spend the entire ride grazing.
In the cooler: Bottles of water, bags of baby carrots, plus refreshing fruits that are low in calories and high in fiber (such as grapes, apples, and blueberries). For a protein boost, stock up on low-fat
organic cheese sticks, single-serving hummus packs, and drinkable yogurt. (Single-serving packs also encourage portion control.)
Outside the cooler: Bananas, trail mix, granola bars, 100-calorie packs of crackers, single-serving boxes of cereal (grab a few from the breakfast buffet at your hotel).
