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Mini meals on-the-go

health and fitness Updated: May 05, 2011 16:24 IST
Dr Anjali Mukerjee
Dr Anjali Mukerjee
Hindustan Times
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A vacation with family is something we all look forward to as a healthy break from our routine lives. Children especially make keen travellers as they are full of curiousity and energy. However, they tend to overdo things and fall sick.

On every parent’s mind is what to feed their little one, when on vacation. This summer, move over easy grabs like junk food, chips, farsans and sodas, to avoid stomach problems when on-the-go. To get kids to eat healthy food on vacation can be a challenge. The best way is to order food your child loves but modify the dish to accomodate fibre and nutrients. You can order a grilled cheese sandwich, but ask the server to add sliced tomatoes and veggies. Here are some other mini-meals options:

Fruits: Small apples and bananas are easy to peel. You could also go in for a handful of washed grapes.

ChildDry fruits: If fresh fruit is difficult to carry, good subsitutes can be found in dates, figs, mango and pineapple.

Nuts: Carry small packets of raisins, peanuts and pistachio with you, though make sure kids eat them in moderation.

Protein bars: They are great fillers in between meals.

Popcorns: Small bags of popcorn are much healthier than chips and chocolates.

Vegetables: Peeled carrots, cucumber and tomatoes make for healthy fillers in between meals.

Always encourage children to choose nutritional foods over junk foods. Here are few guidelines to keep your kids healthy during vacations:

Control your portion. Avoid ordering too many dishes, so you don’t overeat.

At restaurants, order vegetables and hummus for kids.

Choose light breakfast like idli, dosa, boiled eggs, upma or whole wheat sandwiches.

Avoid street food.

Opt for whole wheat bread sandwiches, instead of burgers and French fries

Opt for grilled or baked chicken or fish.

Avoid fizzy drinks. Instead, try lemon water, coconut water or fruit juices.

Kids should drink water to avoid dehydration, digestion problems and fatigue.

Carry hand sanitisers, anti-bacterial wipes on the go.

Carry a travel health kit.

Dr Anjali Mukerjee is a nutritionist and founder of Health Total, a nutrition counselling centre.