Driving diet tips

Last updated: 01 November 2007

What is the issue?

This summer many holidays will start with a road trip and while we worry about making sure the car has enough petrol NSW Health warns we should pay just as much attention to how we fill our own fuel tanks.

Eating well during a long drive cannot only make the trip more enjoyable, but could make it safer as well.

Choosing the right foods and timing meals and snacks well can help increase alertness and manage fatigue while you're on the road. Good food can help regulate energy levels and pausing to have a meal or snack can revitalise both the driver and passengers.

The key to a healthy, safer and enjoyable road trip is planning ahead. Fill up with a quick and healthy meal before you hit the road. Include plenty of foods such as bread, breakfast cereal, rice, pasta, vegetables or fruit.

Whether you're having a meal or a snack it's a good idea to pull over somewhere safe every two hours or somewhere the family can get out and move around a bit.

For snacks, low fat and low salt foods that don't need to be kept cool are a good idea. Nothing beats fresh fruit but muffins, scones, fruit bread, plain popcorn or dried fruit are all good options.

For lunch, pack a cooler with a variety of healthy foods such as sandwiches, fresh fruit, cheese, yoghurt and raw vegetables.

Drinking water throughout the trip is essential. It's easy to get dehydrated during a long trip, particularly in summer, so make sure you have fresh water available for the whole family.

Planning a trip around meal times and scheduled stops is the easiest way to ensure good nutrition on the go. Know where and when you can break up the trip with a snack or meal and make the most of the time by getting some fresh air and exercise.

If you do plan to purchase meals along the way, consider some healthy, simple options to avoid some of the lethargy that can occur after a big meal. For example:
● choose salad, rice or baked potatoes instead of fried side dishes like chips or wedges
● ask for grilled fish, chicken and meats and avoid the fried varieties
● consider a lighter meal, like sandwiches - preferably on wholemeal bread
● if you're going to have a coffee or milkshake, ask for reduced fat milk instead of whole milk
● eat fresh fruit with every meal - it's fast, nutritious and comes in its own packaging.