Do your spring break plans involve air travel? Of the nightmare scenarious involving kids and plane (and there are many), we've got at least one covered. Lara Field, a pediatric dietician at Comer Children's Hospital at The University of Chicago Medical Center, shared some tips on how to avoid terminal junk food.

Check out Lara's nutrition blog at  HYPERLINK "http://blog.feedkids.com"

1. Be prepared.
Airlines these days limit your options when it comes to packing liquids, however packaged snacks are permitted.  Stash a variety of low-fat, high-fiber snack bars in your carry-on to grab when you are in a pinch for something to eat.  The biggest food mistakes are made when hunger takes over your ability to make conscious food decisions.  Keep non-perishable food choices with you at all times when traveling.

2. Focus on Color
Rate your plate; does it have more than two colors? More colorful foods usually include fresh fruits and vegetables, which most often have fewer calories and fats than the alternative. When choosing a sandwich, load it up with fresh lettuce, tomatoes, green pepper, or sliced cucumbers.  Fresh fruits and vegetables are loaded with fiber, which will keep you feeling fuller, longer.   

3. Main dish only!
Many fast food establishments lure you in with additional sides such as fried potatoes, chips and high-calorie soda.  Those additional "side item" calories add up quickly and before you know it, your meal just gained an additional 300-400 calories.

4. Avoid the Tan Foods
Airline fast food establishments are heavy on "tan" foods -- breads, cinnamon rolls, muffins and pastries. These foods are often full of fat and calories and deficient in fiber, vitamins and minerals. Take off half of the bun to your sandwich, eat only half of the muffin and save the rest for another day, simply limit your portions of these tan foods for a better nutritional meal.

5. Take a walk
Waiting for your plane if your flight is delayed? Avoid sitting at the crowded terminal, instead go for a brisk walk.  You can burn about 100 calories by just walking about 20 minutes!