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Planning healthy, nutritious snacks to take along on a summer vacation doesn't have to be as complicated as deciding which clothes to pack. The Gazette asked Alison Fowler, owner services coordinator at The Common Market, for some easy guidelines on smart snacking. The Common Market is a natural and organic food co-op in Frederick.

Fowler is also a mother of three school-age children.

What are some healthy, portable snacks to take along on a summer road trip or long car ride? Are there any foods that families should avoid?

Fowler: The key to snacking in the car and on-the-go is to think "more bang for your buck." Opt for snacks that are nutrient-dense, create minimal mess and trash, and fare well in the heat. (Although I'll break that rule with two of my suggestions.)

If your trip starts early in the morning, you may need to eat breakfast en route. Pre-peeled hard-boiled eggs are good start. Freeze some yogurt tubes ahead of time and they can be eaten like popsicles.

Fruit is my snack of first choice: apples, bananas, orange segments and grapes are great. Slice the fruit before packing it to eliminate waste from uneaten fruit. Baby carrots and broccoli are good, clean snacks. You can't go wrong with "Ants on a Log." Pick peanut butter, cream cheese or hummus to spread onto celery sticks and add raisins for "ants."

Banana chips, raisins, nuts and dried fruit can be bought in bulk and stored in airtight containers for the duration of an average vacation.

As for drinks, water is the best choice. To make drinking water seem more interesting, try stainless steel bottles and let your kids decorate them with stickers.

Freeze juice boxes the night before, and they will keep the rest of your food cold.

Avoid sugary foods, as they'll give kids an energy rush, with nowhere to go to burn it off!

How can families eat healthy and stay on a budget during vacations?

Fowler: Grow your own food. Gardening offers children the chance to learn about where their food comes from, how long it takes to grow, and can feel a sense of accomplishment when they get to eat what they grew! Give kids a space in the garden that belongs to them. If they accidentally trample something or pick the veggies instead of the weeds, then there's no harm done to [parents'] work in the garden.

Bring your own snacks with you instead of buying from concession stands or fast food restaurants when you're out and about at the pool, hiking, sporting events and such. Not only is it a healthier choice to bring your own food, but it's also cheaper than eating out while on the go.

Go online to www.gazette.net/ parentconnection for tips on toys and games to bring on your next trip.