With the holiday season in full swing, many of us are gearing up for some long-distance driving to visit family and friends, or go on vacation. Rev up your health with these savvy takeaway swaps and simple lunch ideas to keep you energised on the road. 

Healthier takeaway swaps  

Replace a beef burger for a grilled chicken sandwich or wrap	Why? Grilled chicken is often lower in saturated fats when compared to a beef burger patty. If burgers are the only option, ask for a ‘bunless burger’ – beef pattie, extra salad and no bun  Why? Burger buns contain a lot of carb and are high GI so are more likely to spike blood glucose levels.
Replace hot chips for a side salad	Why? A side salad is a great way to get in extra nutrients, such as fibre, vitamins and minerals.
Replace your pastries or muffin for a small handful of unsalted nuts and seeds (walnuts, almonds, sunflower seeds) and a piece of fruit	Why? Most baked goods contain high amounts of kilojoules and refined carbohydrates. Nuts are a rich source of vitamins, minerals, and healthy fats. Fruit contains antioxidants and fibre.
Swap your pie or sausage roll for a vegetable frittata	Why? Vegetables are packed full of nutrients, and eggs are a great source of protein.

Healthy snacks to pack for the road  

1. Unsalted nuts and seeds, or trail mix.  

2. Tinned tuna and crackers.  

3. Fresh fruit or a fruit cup in juice.  

4. Unsalted popcorn. 

5. Cheese and crackers.  

6. Hard boiled eggs.  

7. Hummus and cut up vegetable sticks.  

8. No added sugar yoghurt and fruit.  

What about drinks?  

Try swapping sugar-sweetened beverages, such as soft drinks or energy drinks, for sugar-free alternatives	Why? Any drinks that contain sugar will raise your blood glucose levels. When consumed in moderation, choosing sugar-free options is a healthier choice.
Try swapping soft drink for sparkling or mineral water	Why? Sparkling or mineral water is a refreshing way to stay hydrated without the sweet flavour of a soft drink.

Other helpful tips when eating out on the road

1. Check the nutrition information panel 

Most fast-food outlets provide nutrition information either in-store or online.  

For pre-packaged food items, the Eat for Health recommendations are:  

• Total fat: Less than 10g per 100g 

• Saturated fat: Less than 3g per 100g 

• Fibre: More than 3g per serve 

• Sugar: Less than 15g per 100g 

• Sodium (salt): Less than 400mg per 100g is good, less than 120mg per 100g is best.  

2. Monitor portion control  

Even when you choose healthier options, being mindful of portion sizes is important when watching daily kilojoule intake e.g. nuts – aim for a small handful.  

3. Try to choose meals that follow the portion plate recommendations

• Aim to fill ½ your plate with vegetables
• Aim to fill ¼ of your plate with lean protein
• Aim to fill ¼ of your plate with a low GI carbohydrate
• Include a small amount of healthy fats.

4. Lastly, always try to plan ahead. Planning meals and snacks in advance can help to reduce the temptation of choosing less healthy options when on the road. 

By Grace Conforti, Accredited Practising Dietitian