Seasonal road trips require healthy snacks

Despite skyrocketing gas prices, time-honored holiday season road trips are sure to persist.

Anyone who has ever traveled with a child knows that snacks are an integral part of the ride.

Rather than those fatty, salty, sugary traveling snack staples, caregivers can - and should - offer children healthy travel-friendly fare instead. It's easier than you may think.

Considers these suggestions "served up" by Merilee Kern, author of the award-winning fictional children's book Making Healthy Choices - A Story to Inspire Fit, Weight - Wise Kids:

Any kind of pre-washed fresh fruit - nature's gift to humanity

Popcorn: Top air-popped popcorn sprinkled with "butter buds" or with light parmesan cheese pretzel sticks.

Nuts: roasted or raw almonds, walnuts or peanuts (not oiled or candied).

Low fat string cheese or chunked low fat cheese.

Cereal bars (first ingredient should be whole grain; each should have less than 10 grams of sugar per bar and maximum 3-4 grams of fat).

Dried or dehydrated fruit: raisins; apricots, pears, apples.

Frozen grapes make deliciously icy finger popping foods.

Baked chips, or healthy pita chips. Quarter whole wheat pitas; season, bake and bag to go.

Don't forget the water.

In the spirit of promoting healthy family vacations this season, Kern also offers this advice on how to avoid "health traps" while traveling:

When eating out at a restaurant, steer your child toward healthy menu selections. Cooking technique can make all the difference in the nutritional content of meals. Help your child avoid foods that are fried, and order baked, grilled, poached, sautéed, or stir-fried instead.

At breakfast, the child can choose an egg white omelet or egg substitute product for those kids who won't eat eggs that are not yellow, and ask they be prepared "dry" … without added butter. Cold or hot cereals are good choices, to enjoy with nonfat or 1 percent milk. Add fruit and low-sugar yogurt if available.

Fast food is sometimes unavoidable, so be sure to choose a restaurant that offers grilled chicken breasts, or have the child opt for a plain hamburger with relish and onions and mustard.

Children should avoid the sauces and mayonnaise, though, which can up the calorie, fat, sugar and sodium content of the meal significantly. Any sub sandwich shop can be a good choice, with lean meat such as turkey breast, roast beef, or lean ham on a wholewheat roll or wrap serving as body-friendly selections.

Add lettuce, tomato and any other vegetable and even mustard or ketchup to jazz it up.

In a pinch, most hotels have a gift shop or other store that sells healthy items like bottled water, pieces of fresh fruit and individual servings of cereal.

Dedicate a small piece of luggage to edibles. As well, don't let kids get caught hungry without healthy snacks.

And even though your family vacation may be intended to let everyone relax and unwind, a good dose of activity will do everyone good.

Family walks are a great way to spend quality family time, and will get children exercising without them even knowing it.

If the hotel has a pool, let the child dive in and challenge him or her to see how many laps he or she can do before tiring.