Jessica Bell Nutritionist www.sunlive.co.nz

For many of us, Easter means long car trips to visit family and friends or going on holidays at far-flung destinations.

Hours spent in the car with only petrol stations and takeaway outlets for refueling can wreck havoc with your eating plan. So how you can you stay healthy while on the road?

Plan ahead

If you know that you'll be driving for hours and there won't be anywhere with healthy food to stop, pack a picnic. Pack a chilly bin with some salad wraps or sandwiches filled with tuna or chicken, fruit, nuts and crackers and cheese. Throw in a thermos with some good brewed coffee and keep some trim milk in the chilly bin and you're set.

Don't leave hungry

Setting out for a long journey on an empty stomach inevitably ends badly. Before you know it you've devoured a pie and a can of coke from the petrol station and all your best intentions go out the window. Ensure you have a good breakfast or lunch before you leave, containing plenty of quality protein and carbohydrates such as porridge, fruit and yoghurt, scrambled eggs on toast or chicken salad sandwiches.

Stay hydrated

Dehydration causes fatigue and poor concentration – the last thing you need while driving. Keep a bottle of water in the car with you at all times to ensure you stay hydrated.

Take regular breaks

Fatigue is a major cause of motor vehicle accidents, so take a break at least every one to two hours. Only tackle what you can realistically handle in a day.

Choose healthily

If you have to eat junk food, choose the healthiest option: if all else fails and you find yourself in the line at KFC, don't throw all your healthy eating out the window and reach for a super-sized combo. Go for a grilled chicken burger or wrap and avoid the fries and super-size coke. If at the petrol station, try grabbing a yoghurt pot and a protein bar or if possible, some sushi.