healthy eating on vacation

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Win at the Concession Stand
Ballpark fare isn't just peanuts and Cracker Jacks anymore. At Chase Field in Arizona, for instance, fans can order a deep-fried churro in a split chocolate-glazed doughnut topped with fro yo, caramel and chocolate sauces, and whipped cream. The monstrosity can have more than 1,100 calories. To eat smarter, use these tips from dietitians Tammy Lakatos Shames and Lyssie Lakatos, coauthors of The Nutrition Twins' Veggie Cure.

Classic concession stand... if you're feeling ravenous:

A burger is a rich source of iron, a mineral women are more likely to be deficient in than men. Your body needs iron to build the red blood cells that transport oxygen throughout the body. Too little, and you may end up foggy and fatigued. (Needless to say, you should skip the chili and cheese to keep calories down.)

Something Different... If You're Feeling Ravenous

Baked potatoes make a substantial base for a pile of veggies, like sautéed spinach and mushrooms. And they can also slash the guilt of ordering BBQ brisket or pulled pork. Instead of eating a standard sandwich, ask for a spud with just a little meat on it—you'll consume less, plus you'll get more fiber and potassium, a mineral that helps control blood pressure.

Classic Concession... If You're Feeling Nibbly

"Soft pretzels are a solid choice, and if you split one with a friend, it's even better," says Shames. Despite the salt, this doughy treat typically packs less of a sodium wallop than stadium popcorn or cheesy nachos.

Something Different... If You're Feeling Nibbly

Pistachios, which are among the lowest-calorie nuts, contain powerful phytonutrients that help fight tissue-damaging free radicals. "And the ones with shells that most stadiums sell take a little longer to eat, so snacking on them feels more satisfying," says Lakatos.