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Pack Smart with this Doctor-in-a-Bag

Pack Smart with this Doctor-in-a-Bag

Doc-in-a-Bag
As I pack for my next out-of-the-country trip, I find myself spending considerable time trying to anticipate every medical item I would need should I be stuck on a desert island with no access to doctors, food, or a phone. I just discovered something that can help make your travels easier, and you can keep it stocked year-round with all your possible first-aid needs. For the low price of $14.99 (for the women’s version) or $11.99 (for men), you can get a set of zippered bags, with appropriate labels to help you organize and find everything you need. Each bag also includes a list of what's most important to pack for "women's needs," "teeth, throat, ears, eyes, nose," "bites, stings, rashes," and "tummy troubles." Restock each one as necessary, and throw them in your suitcase. Think of this Doc-in-a-Bag as a stuff sack for medications.


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »


20+ Healthy Foods to Pack When You Travel

Hitting the road this summer? Whether traveling by car or plane you can still make healthy choices.

By the time you turn the corner, everyone in the car is begging for food. The last thing you want to do is bring a never-ending supply of junk. Instead, pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler (the traditional kind or one that plugs into the car).

  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Sliced fresh fruit like melon and berries
  • Snack bar
  • Greek yogurt
  • Cheese and whole-grain crackers

If you end up having to hit the quick mart anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Coffee or tea (nothing fancy)
  • Fresh or dried fruit
  • Small bowl of oatmeal

These days, most flights don’t provide food (or they sell mostly junk), so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks such as:

  • Cucumber and whipped cream cheese on whole-wheat bread
  • Peanut butter and jelly on rye
  • Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
  • Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
  • String cheese
  • Hummus cups
  • Whole fruit (plums, peaches, banana)
  • Cut vegetables (carrots, bell peppers, cucumbers, celery)

As you can't bring liquids (or ice!) into the airport terminal, place the food in a small insulated pouch and bring empty resealable plastic bags. At the airport fill the resealable plastic bags with ice to make your own ice pack.

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If I know there's a microwave, I will pre-make several brown bags with popcorn kernels to pop in the microwave.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »