Eating Right While on Vacation

Everyone looks forward to vacations.It’s a great time for family, fun, and travel. But, when we go on a trip, do our good eating habits go on vacation as well? On vacation, it is very easy to eat foods that we wouldn’t normally eat, leaving us with a little extra pounds for the trip home. It is possible to enjoy your vacation and maintain your healthy eating habits. The secret is to choose foods wisely, stay active, and remember that “moderation” is the key.

Here are some tips to help you stay on track while vacationing:

1. Investigate your food options before you leave home. Look up restaurant menus online, find out what grocery stores are near your hotel. Always plan ahead.

2. Eat in at least once a day. Bring along protein shakes; stock up on Greek yogurt, tuna fish, fruits, and vegetables from the local supermarket.

3. Watch calories from beverages. Add lemon to your water, order unsweetened hot or cold tea. Bring your sugar free water flavorings along with you to add to your water. People tend to drink more alcohol while on vacation. Be aware that each alcoholic drink can add 150-450 “empty” calories to your day.

4. When dining out- ask your waiter 3 questions.

  • Ask how a dish is prepared. If it is prepared using excessive fats/oils, request that it be prepared

    differently. For example, if vegetables are sautéed in butter, request that they be steamed. If chicken is

    fried, ask if it can be grilled.

  • Ask that sauces, gravies, and dressings be served on the side so that you can control your portion

    size. Beware of white sauces which can be loaded with fat and calories.

  • Ask that your entrees be served with fresh vegetables (without butter or sauce) or a side salad

    rather than potatoes, pasta, or rice.

5. Be careful with condiments. Did you know that half of the fat grams in a chicken wrap can come from the ranch sauce or from the mayonnaise in the dressing. Creamy sauces and spreads are very high in calories and fat. Opt for condiments that contain less than 30 calories per serving such as mustard and salsa.

6. Order fresh vegetables and fruit whenever possible. A fresh salad with spinach or romaine lettuce along with grilled fish or chicken could be refreshing and filling. Remember to avoid high calorie toppings such as croutons, nuts, cheese, and heavy dressings. These toppings can turn a healthy salad into one that might provide close to 1000 calories . Fresh fruit is a great snack. Just remember that each fruit contains natural sugars so they need be limited.

7. Enjoy seafood. It’s a great way to get your dose of heart healthy Omega 3 fatty acids. Once again, remember to avoid battered, fried, and buttered dishes. Grilled is always your best choice and if it comes with a sauce, ask for it on the side.

All it takes is some planning and effort. Your eating habits don’t need to change just because you’re on

vacation. Remember to focus on proteins and vegetables and don’t forget to drink your fluids
Bon Voyage!

Mary Anne

Mary Anne