Road emergency kit for winter

According to an Insure.com survey, almost half of drivers don’t even pull over to eat on trips of an hour or more; they munch while behind the wheel. Their favorite foods in that situation are candy bars, granola bars and French fries. None of those roadside or in-car food choices are going to make you more alert and eating while at the wheel is distracted driving, almost as bad as texting!

The key to good road food is to make sure you decide when and what you eat, so you aren’t forced to chow down whatever is at hand.

So pack a bag or backpack with the following:

1. A large bag of nuts, for the protein and the healthy, hungerquashing fats they contain. Get plain roasted peanuts (actually legumes), walnuts, almonds or mixed nuts.

2. Assorted fruit: apples, bananas, pears, oranges. Two or more pieces per person.

3. Hummus to go. They make packs now with crackers and fruit to dip into the yummy spread that provides carbs and protein. You can even take along a whole wheat, peanut butter and sliced strawberry and/or blueberry sandwich.

4. Baby carrots and/or celery for munching.

5. A thermos of tea or coffee and bottled water.

6. If you stop at a convenience store, look for PLAIN unsweetened yogurt, whole grain crackers, unsalted nuts and beverages without added sugar or dairy. Granola and energy bars are often loaded with added sugar, not a good choice. Want a sweet treat? Try 70% dark chocolate.

What can you do about airplane food on that five-hour flight? You can bring unsalted nuts, cereal (opt for Muesli) as well as less than 3.4 ounces of yogurt, and solid food items like sliced turkey or chicken breast, even sandwiches. For a complete list of what is OK in carry-on luggage, check out www.tsa.gov/ travel/security-screening/whatcanibring/food.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare. com.