“I’m starving! When can we eat?!” your kids yell relentlessly from the back seat.

As concerned parents you’re tempted to stop at the closest restaurant, whatever it is! To help you avoid the lure of fast food and other not-so-nutritious solutions, below are some tips for healthier eating while traveling.

• Pay attention to cooking techniques.
  
  Avoid fried foods by ordering baked, grilled or sautéed foods instead. Try a grilled chicken breast sandwich instead of the crispy chicken patty or nuggets. If you’re stopping for breakfast, order hard-boiled eggs and dry toast. How about either cold or hot cereal, enjoyed with lowfat milk? Ask for a side of fruit and yogurt and you have yourself a healthy, well-balanced breakfast.

• Take control of the condiments.
  
  If your child refuses to eat his toast dry, you be in charge of adding the butter—the savings in the fat calories between adding only a pat of butter vs. dousing toast with generous servings are tremendous. Same goes for mayo, ketchup, salad dressing and any other dressings or "special sauces" that pile on unnecessary fat and calories.

• Think small, especially when you have to do fast food.
  
  Order a regular-size hamburger rather than the double-double. And do not supersize.

• Drink wisely.
  
  Skip the soda fountain altogether and order a carton of lowfat milk to boost up calcium.

• Hit the sub shop and build your own healthy alternative.
  
  Try any sub sandwich shop and order lean meat such as turkey breast, roast beef, or lean ham on a whole-wheat roll or wrap. Add lettuce, tomato, green pepper and onions to pump up vitamin A, C and fiber.

Making healthier food choices can be difficult on vacation, especially since you take family vacations to relax and unwind. If you find your family is overeating or eating less healthily than normal, try adding a good dose of activity to your vacation itinerary.

Walks, hikes or renting bikes are a great way to spend quality family time, and they’ll also get your kids exercising without them even knowing it!

Enjoy your next family road trip knowing that you can make healthier lifestyle choices while away from home. Now, off you go.

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For more real life nutritional wisdom from Wendy, a dietician and mom to 4, visit Capessa.