When selecting snacks at the convenience store, forgo the bag of chips, candy bar or sweetened soda and look for healthier choices. Grab some pretzels or whole-wheat crackers. At home, pack a baggie of cereal along with small amounts of nuts and dried fruits. Wash it down with water, 100 percent juice, or nonfat or low-fat milk.



To limit the times you stop for meals, plan ahead. Pack a small cooler with foods that are easy to eat in the car. You also can stop at a roadside park and enjoy them picnic-style. Here are some ideas:

* Peanut butter or almond butter and jelly sandwiches made with whole-wheat bread.

* Sliced apples, peaches, baby carrots and cucumbers.

* Raisins.

* Fat-free or reduced fat yogurts.

* Reduced fat string cheese.

* Hummus-filled pita bread.

* Peeled hard-boiled eggs.

* Turkey and tomato sandwiches.

Can't resist stopping at those roadside diners or fast food restaurants? Follow these tips for ordering food that is quick and good for you, too:

* Skip "value-sized meals." Opt for a grilled chicken sandwich or a plain, small burger and order the smallest size offered.

* Use mustard, ketchup or hot sauce instead of mayonnaise.

* Avoid fried foods or remove breading from fried chicken, which can cut half the fat.

* Order garden or grilled chicken salads with light or reduced calorie dressings.

* Choose water, nonfat or low-fat milk, or a small glass of 100 percent juice instead of soda.