Are you struggling to maintain your healthy eating habits while on vacation?
It's a common challenge many of us face when we’re away from our usual routines and surrounded by tempting, often less-than-healthy food options.
No worries, as registered dietitians, we understand the apprehension and growing pain that comes with trying to navigate a healthy lifestyle while simultaneously looking to have a great vacation. We are here to help you navigate these challenges successfully, and yes, you can still enjoy yourself.
At OnPoint Nutrition, we’ve helped over 65,000 people work towards their nutrition goals, even while traveling.
By the end of this article, you'll have practical tips to maintain a balanced diet on vacation without feeling deprived.
Planning ahead is crucial for maintaining healthy eating habits while traveling. Without a plan, it’s easy to fall into the trap of grabbing the most convenient (often unhealthy) food options. By taking a little time to prepare, you can ensure that you have access to nutritious choices that align with your dietary goals.
Here’s how you can plan effectively:
Before you leave, research the food options available at your destination. Look for restaurants that offer healthy choices and grocery stores where you can stock up on nutritious snacks. Websites and apps like Yelp and Google Maps can be very helpful in finding places that cater to your dietary needs.
Bringing your own healthy snacks can help you avoid the temptation of fast food and other unhealthy options. Consider packing:
These snacks are not only nutritious but also convenient for travel.
Develop a simple meal plan for your trip. Identify meals you can prepare or easily find at your destination. This can help you stay on track and reduce the stress of deciding what to eat.
Staying hydrated is essential for your overall health, especially when traveling. Dehydration can lead to fatigue, headaches, and other health issues, which can dampen your travel experience.
Here are 3 tips to ensure you stay hydrated:
Traveling can dehydrate you, especially if you’re flying. Make sure to drink plenty of water throughout your trip. Carry a reusable water bottle with you and refill it whenever possible.
While it might be tempting to indulge in sodas, sugary cocktails, and other sweetened beverages, try to limit these as much as possible. Instead, opt for:
Include foods with high water content in your diet. Fruits and vegetables like cucumbers, watermelons, oranges, and strawberries are excellent options. These not only hydrate but also provide essential vitamins and minerals.
Staying hydrated helps you feel your best and keeps your energy levels up.
Making balanced food choices is key to maintaining your nutrition goals while enjoying your vacation. It helps ensure that you get the necessary nutrients without overindulging in unhealthy options.
Here are some strategies to help you make balanced choices:
Opt for Balanced Meals: When dining out, aim for balanced meals that include a good mix of protein, healthy fats, and carbohydrates.
Look for dishes that include:
Balanced meals help keep your energy levels stable and prevent overeating. For example, a balanced dinner might include grilled salmon, quinoa, and a side of mixed vegetables.
Practice Portion Control: It's easy to overeat when you're on vacation, especially with larger restaurant portions. Consider sharing meals, asking for half portions, or split up your meal when it arrives and ask for a to-go container to pack away the rest for later. Eating smaller amounts more frequently can also help manage hunger and prevent overeating.
Limit Processed Foods: Try to limit the consumption of processed foods, which are often high in added sugars, unhealthy fats, and sodium. Instead, focus on whole foods that are minimally processed, such as fruits, vegetables, whole grains, and lean proteins.
Mindful Eating: Practice mindful eating by paying attention to your hunger and fullness cues. Eat slowly and savor each bite, which can help you recognize when you're satisfied and prevent overeating. Mindful eating also enhances the enjoyment of your meals and helps you make better food choices.
Staying active is essential for maintaining your health and well-being while traveling. Incorporating physical activity into your daily routine can help you stay energized, manage stress, and balance your food intake.
Here are 3 tips to help you stay active while on vacation:
Keeping active is crucial for maintaining your health while traveling. Here are some ways to stay active:
Many hotels also offer fitness centers or nearby trails.
If you have a workout routine, try to stick to it as much as possible. You can do bodyweight exercises like push-ups, squats, and lunges in your hotel room, or use fitness apps for guided workouts.
Here are a few tips for maintaining your workout routine:
Incorporate physical activity into your daily activities. For example:
One of the most enjoyable aspects of traveling is indulging in local cuisine. However, it’s important to do so mindfully to maintain your health and nutrition goals.
Here are some tips to enjoy local food without overindulging:
Taste Local Delicacies: One of the joys of traveling is experiencing local cuisine. Allow yourself to enjoy these foods, but do so mindfully. Try smaller portions of rich or high-calorie dishes and balance them with healthier options throughout the day.
Here’s how:
Eat Slowly and Savor Your Food: Eating slowly can help you enjoy your food more and recognize when you’re full, helping to prevent overeating. Savor each bite and take the time to appreciate the flavors and textures of the local dishes.
Here are some ways to practice mindful eating:
Maintaining healthy eating habits doesn’t end when your vacation does. Here’s how you can set yourself up for success once you return home:
Plan Meals Ahead of Time: Plan meals for the first few days back and create a shopping list. This will help you get back into your routine quickly without the stress of figuring out what to eat last minute.
Schedule Grocery Delivery/Pickup: Schedule grocery deliveries with services like Instacart or Walmart Grocery in advance. This way, you can have fresh groceries waiting for you when you return.
Freezer Prep Before You Leave: Prepare and freeze meals in advance. Try freezing lasagna or chicken stir-fry portions. This ensures you have healthy, homemade meals ready to go when you get back.
Meal Kits or Meal Delivery Services: Order from your favorite meal service to have pre-portioned ingredients ready to cook. This can save time and help you get back to eating balanced meals without the hassle of meal prep.
Traveling doesn't have to derail your healthy eating habits.
By planning ahead, making balanced choices, staying hydrated, and incorporating physical activity, you can maintain your nutrition goals even on vacation. Remember, it's all about balance and enjoying your experiences without feeling deprived.
If you need more personalized advice or support, our team of expert dietitians at OnPoint Nutrition is here to help you every step of the way. Thousands of people just like you have taken on big health goals and found themselves stuck between trying to live life and meet those milestones of health. You are not between a rock and a hard place. You just have to learn to navigate these times, and with the help of an expert, you will find it is easier than you think.
If you're ready to take control of your health journey, contact us today to schedule a consultation.