Healthy Snacks
Kaiser Permanente
Kelly DeGraffenreid, MD Kelly DeGraffenreid, MD

Stay Healthy on the Highway

It's spring break season in metro Atlanta. Many of you will hit the road for some fun and relaxation, but that doesn't mean you have to leave your healthy eating habits at home. Fast food is a temptation on every highway, but it's good to keep balance when you're away from home. There are plenty of healthy snacks that you can pack for your road trip, whether it's long or short.

For shorter trips, you can bring along non-perishable snacks like:

  • Unsalted nuts or trail mix. You can even make your own with almonds, cashews, walnuts, peanuts, pecans, sunflower seeds or pumpkin seeds. You could also include dried fruit like cranberries, blueberries or raisins. Just remember that 2 tablespoons of dried fruit will add about 15 grams of carbohydrates to your snack.
  • Half a sandwich made with 100 percent whole wheat bread and 1 to 2 tablespoons of natural peanut butter or almond butter.
  • Whole fruit such as oranges, grapes, apples, bananas, tangerines or cherries.

In the car for the long haul?
Pack a cooler of healthy food, which will keep your good habits up and your chances of getting ill down. Here are some snack and meal ideas:

  • Hummus and pre-cut vegetables like baby carrots, broccoli florets, celery sticks, sugar snap peas or cherry tomatoes.
  • shutterstock 214341322Fresh fruit like berries, pre-cut melon or sliced apples.
  • Veggie or turkey sandwiches made with 100 percent whole wheat bread, lettuce, tomato, cucumbers and mustard.
  • Whole wheat wrap or pita sandwiches. Use lean deli meat, non-starchy vegetables and cheese.
  • Single servings of light yogurt mixed with berries for a yogurt parfait.
  • Plenty of water.


Kelly DeGraffenreid, MD


Family Medicine

Dr. DeGraffenreid is a board certified physician in Family Medicine. She completed her undergraduate degree in Pharmacy at Purdue University, earned her medical degree from Case Western Reserve University in Cleveland, Ohio and completed her Family Medicine residency at Emory University. Kaiser Permanente is the state's largest nonprofit health plan serving more than 275,000 members in 26 medical facilities across metro Atlanta and Athens.

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