Vacation is a time to relax, recharge, and enjoy good food – without feeling like you have to abandon your healthy habits. With a little planning and a flexible mindset, you can make choices that support your goals while still leaving room for the foods and experiences that make your trip special.
Keep a Consistent Eating Routine
It’s easy for normal routines to slip when you’re on vacation – you may find yourself grazing, skipping meals, or eating just because everyone else is. Try to check in with your hunger cues and keep a loose meal rhythm throughout the day. A little structure can help you feel good while still enjoying your time away.
Choose Filling Snacks and Meals
When you need a snack, aim for something that gives you staying power. Nuts, fruit, string cheese, hard-boiled eggs, yogurt, jerky, or protein shakes are easy options to pack or pick up along the way. At meals, try starting with protein and fiber-rich foods – like eggs with vegetables, oatmeal with berries, grilled fish, lean meats, beans, salads, or vegetables – so you feel satisfied longer.
Be Strategic When Dining Out
Eating out is part of the fun of vacation, and a little planning can make it easier to enjoy. If you can, take a quick look at the menu ahead of time and decide what you really want. Choose one “fun food” or drink, then balance it with nutritious options. You can also ask for sauces or dressings on the side and choose grilled, broiled, or baked items when they sound good.
Hydrate and Enjoy Treats Mindfully
Keep water close by and sip throughout the day, especially before meals or alongside specialty drinks. And remember – vacation is meant to be enjoyed. Have the local dessert, favorite drink, or special meal if you want it. Just slow down, savor it, and notice when you feel satisfied.
The Wrap-Up
Healthy eating on vacation doesn’t have to be all-or-nothing. With a little consistency, some nourishing options, and a mindful approach to treats, you can enjoy your trip and still feel your best when you get home.
Content submitted by Janyce Gately MS, RD, LDN, CHC
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