Keep the fluids flowing
Staying well hydrated is the first key to feeling good and staving off hunger on a long trip. In fact, the body can easily mistake thirst for hunger, so a generous stash of water and other healthy drinks can prevent a mid-trip craving for unhealthy foods. Fill those reusable water bottles with ice and water before you hit the road. For the kids, you can also bring 100 percent juice boxes and mini-milks; look for the lunchbox-size cartons marked "UHT," "ultrapasteurized," or "shelf-stabilized," since they can survive a car trip without being refrigerated.

Tote along a personal cooler
Drinks and edibles that do need to stay chilled can be packed in a cooler. A small, collapsible cooler saves space and does the job for most trips. Put a freezer pack or two inside, then toss in satisfying snacks such as string cheese, sliced fruit, sliced cucumbers, carrots, yogurt, etc.

One of the all-time best snacks is a homemade fruit smoothie, and with a cooler in tow you can take a batch on the road. For ease of prep and transport, whip up a blender full the night before the trip, pour into plastic cups with tops, and store overnight in the freezer. A few hours down the road, stir them up with a straw and enjoy.

Beware the all-you-can-eat buffet
A buffet or salad bar can be an oasis of good health along a desert road of fast-food joints -- provided you know what to choose and when to stop. To prepare a truly healthy salad, for example, you'll have to skip the croutons, the heavy dressings and the bacon bits. Instead, consider topping your salad with strips of chicken from the buffet's carving board. White meats are an excellent and tasty source of lean protein provided you avoid slices that are fatty, all skin, or steeped in gravy. Many buffets also offer light soups like miso or chicken with vegetables.

Here's a good challenge for the kids: Tell them to try to represent each color of the rainbow in a small portion. Unless there's a bowl of M&M's on the buffet, they should come back with some healthful choices. Above all, resist the inclination to eat all you can at an all-you-can-eat buffet. Use a small plate and don't feel compelled to refill it.

Snack your way past the fast food
Fast-food joints call us to the exit ramp just like gas stations do: When the next town is 50 miles away, you're more inclined to fill up while you can. But the whole family can refuel all along the ride with a little advanced planning.

Fruits such as bananas, oranges and apples are nature's ready-to-go snacks; they're satisfying, they don't have to be refrigerated, and they come wrapped in their own peel or skin.

Create your own snack mixes at home and hand them out in the car. You may want to mix them up according to time of day, beginning with a breakfast snack of dry granola or whole-grain cereal and raisins. For the afternoon, try a trail mix of almonds, peanuts and dried fruit (a few chocolate chips won't hurt if the kids are a tough sell). Popcorn makes a great evening snack. Just pop up a batch before you leave, and ask the young ones not to leave the backseat looking like a movie-theater floor.

The convenience-store 'gotcha'
All the junk is front and center at convenience stores, so be ready to dig a bit for the good stuff.

If the kids beg for snacks, steer them toward pretzels or other baked crunchables. Rice crackers or soy crackers are usually a wiser choice than oily, fatty chips. Also, look for portable proteins such as trail mixes consisting of almonds, cashews, peanuts, dried beans and/or sesame seeds.

Cereal bars, snack bars and granola bars are often smart alternatives to candy bars, and a no-brainer for long trips. However, some are not as nutritious as their packaging may suggest. Look for bars made with whole grains, and without refined sugar or other artificial sweeteners. When in doubt, review the nutritional facts on the package.

Enjoy a picnic break
Rest areas spring up all along the nation's roadways, and many include peaceful park settings with picnic tables. Map out a rest stop before your trip and plan a break there at mealtime. It's a great way to enjoy the healthful meal you've prepared in advance, and there's no substitute for a little mid-trip exercise. Take a stroll, stretch your legs, and let the kids burn off some of that pent-up energy.

Family road trips can be a great escape from the rules and routines of everyday life. Treating our bodies right as we journey is the surest way to reach a destination in good health and with peace of mind.

Rich Maloof is an award-winning writer and regular contributor to MSN Health & Fitness. He has also written for CNN, MSNBC, NYU Medical Center and Women's Health, among others. His latest book was released in 2009 by St. Martin's Press. Enjoy more of Rich's work at richmaloof.com.