Summer travel plans can throw a wrench in our well-established health routines. Eating away from home, relying on convenience foods, and frequently dining at restaurants can lead to unwanted extra calories. When you’re traveling this summer, follow these tips and you’ll be able to stay on track anywhere the road takes you. 
No matter what your plans for traveling are:
• Bring water bottles with you everywhere. Reusable beverage containers are a great choice for the environment and you can refill them as needed.
• Pack portable snacks like dry roasted nuts and peanut butter on whole-grain bread, snack bars, kale chips, apples, and freeze-dried fruit.
• Before you go, research restaurants and supermarkets in the area that offer healthy options.
• If you belong to a gym, see if they have locations close to where you’ll be staying. If you don’t, you can ask about day passes or opt for an outdoor workout.
If you’re going on a long road trip:
• Take advantage of rest stops for stretching. Walking, a quick jog in place, or toe touches are a few ways to get your muscles moving and blood flowing.
• Build physical activity into long road trips. Driving by a national park? Stop for a hike or just to throw a ball or Frisbee around for a while.  Make the trip about the journey as much as it is about the destination.
If you’ll be staying at a hotel:
• Stop by a ShopRite to stock up on healthy options: vegetables, canned beans and tuna for a salad; low-sodium deli turkey and whole-grain bread for a sandwich; oats and Greek yogurt for breakfast; and whole-grain crackers and hummus for snacks. Pack perishable items in a cooler with plenty of ice and you’re on your way. 
• Choose a hotel with a fitness center or pool. Even the smallest facilities will work.
• Pack fitness DVDs, resistance bands, and a good pair of sneakers for workouts that you can do in small spaces. Use water bottles for light weights and a bath towel for a mat.
• Take the stairs instead of the elevator when you don’t have a lot of luggage.
• Swim laps in the pool! Go early in the morning or later at night to avoid crowds.
If you’ll be renting a house or staying with relatives:
• In addition to the portable snacks and no-cook meals mentioned above, plan or offer to cook at least once a week. If renting, you may need to bring your own cooking tools, so ask what the house comes with and plan meals accordingly.
• Go grocery shopping just like you would at home. This may mean planning meals, making a list, and sticking to it when at the store. 
• Seek out local parks, tennis or basketball courts, a field for catch or football, or a track or trail for walking or running. If you’re staying with family, invite everyone to come along.
Staying on track when you’re traveling takes some thought and planning, but with a little creativity and flexibility you can find a strategy that works for you and your family. Above all, keep it fun and stress-free. It is vacation, after all!
Did you know ShopRite offers complimentary nutrition services from registered dietitians?  Contact your ShopRite dietitian for more information:
ShopRite of Niskayuna: Sarah Ender, MS, RD 491.0050. 2333 Nott Street East, Niskayuna
ShopRite of Albany: Adrian Allen, RD 708.3445. 709 Central Avenue, Albany
ShopRite of Colonie: Amy Imler, RD 598.4970. 1730 Central Avenue Albany
ShopRite of Slingerlands: Kristin Caponera, MS, RD, CDN 708.7815. 41 Vista Boulevard, Slingerlands


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