Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World

8. Avoid the chips at all costs (calories and fat rack up WAY too quickly).

On the Side. .
The 411 on the good, the bad, and the SPICY!
Taco Sauce—5 calories, 0g fat (2 tablespoons)
Sour Cream—60 calories, 5g fat (2 tablespoons)
Salsa/Pico de Gallo—10 calories, 0g fat (2 tablespoons)
Guacamole—100 calories, 9g fat (¼ cup)
Avocado—60 calories, 5.5g fat (¼ cup)
Shredded Cheddar Cheese—110 calories, 9g fat (¼ cup)
Black Beans—100 calories, 0.5g fat (½ cup)
Refried Beans—120 calories, 2g fat (½ cup)
Mexican Rice—140 calories, 4g fat (½ cup)
Chips—140 calories, 7g fat (1 ounce, about 7 chips)
Nutritional information based on averages.

TOP ATE Diet-Friendly Mexican Food Staples
1. Grilled Chicken

2. Shredded Lettuce

3. JalapeГ±o Peppers

4. Pico de Gallo

5. Salsa

6. Fajita-Style Veggies (grilled without oil)

7. Black Beans

8. Grilled Shrimp (no butter!)

one-stop survival guide for road trips, airplanes, and cruises

Traveling isn't an excuse to shovel lots of bad-for-you foods down your gullet. Here's how to take a trip without taking a vacation from eating right. .

Snacks on a Plane

Relying on in-flight options for guilt-free grub isn't your best-laid plan. Here are some quick Dos and Don'ts for flying the friendly skies. .

DO avoid the snack boxes with pretzels, crackers, and chips. most of those snack packs have 600 to 900 calories and dozens of fat grams each. that's hardly a snack!

DON'T forget to do your homework. check out your flight information online and find out what snack packs will be available to you.

DO stay busy. bring magazines, handheld games, crossword puzzles, or even just a pen 'n paper to doodle on or to jot down some thoughts. by keeping your mind busy, you'll keep your appetite in check.

DON'T eat all of your emergency snacks on one flight (unless it's a true emergency—like the plane's been circling the runway for 18 hours!).

DO stay hydrated. dehydration can cause grogginess and make it difficult to make smart decisions (like choosing to eat that apple you packed rather than those chips being passed around!).

DON'T underestimate your travel time. factor in getting to the airport, waiting in line, and picking up baggage—even a short flight could mean many hours before your next meal.

HG's Guilt-Free Jet-Set Snack Pack
Pick one item in each category and create the perfect snack pack for about 300 calories. .