11 Simple Tips to Keep you Eating Healthy on Vacation According to a Dietitian

Start your day with a filling breakfast

They say breakfast is the most important meal of the day, and it’s true! Start your day off on the right foot by making your breakfast count. Get in some whole grains, fruits and/or veggies, and protein. This will give you sustained energy for all of your adventures. For example, try a veggie omelet with whole wheat toast, cottage cheese with fruit and granola, or Cheerios with 1% milk and blueberry. Out to eat? Try a yogurt parfait or avocado toast.

Plan ahead- where are you going to eat?

Now that you have a good base for the day, what are your plans? Make a tentative plan for the rest of the day in terms of where you’re going and where/what you might be eating. Are you walking around town or sitting on the beach all day? Whatever your plan, knowing what it is helps you decide what food you need to pack, or when you might be sitting down at a restaurant. If you know you’re going out for dinner that might mean a lighter lunch. Maybe you can plan on grazing throughout the day as you bop from site to site, so you pack some snacks and also stop for some along the way.

Eat similar to your pattern on a regular day.

I don’t typically eat an appetizer and dessert everyday, I don’t graze on snacks all day long, but I also don’t go 6-7 hours without eating, so when I’m on vacation why do I do this? Messing with your typical eating pattern makes it difficult to not over or under eat. Going too long without eating means you’re going to be really hungry for the next meal and potentially overeat or pick less nutritious foods. Eating more than you usually do can leave you feeling bloated and sluggish (not a great feeling to have on vacation). If you know you typically eat an earlier dinner at home, you’re going to need to eat something to hold you over. You don’t HAVE to order an app and dessert at every lunch and dinner. See what I’m getting at?

Can you make a meal or two at home? AirBnB or hotel room with a kitchenette?

Oh, Airbnb’s. Definitely some cons (No I’d rather not take the trash out…), but they’re certainly a positive when it comes to having a kitchen! Hotel rooms with kitchenettes are also clutch for some simple “home cooked” meals. Even a mini fridge or a cooler can hold things like yogurt, milk, hard boiled eggs, and lunch meat for some quick meals. So, not only can you eat a little healthier, you can save money too. Win win!

PACK ALL THE SNACKS!!!!

I LOVE snacks. Not only because they can be quite yummy, but they have saved the day on numerous occasions (no one likes hangry kids or moms…). Any trips I take, whether it be by plane, train or automobile- you’d better believe I’ve packed snacks. Running late for the plane and didn’t have time to grab something? Snack. No rest stop for another 50 miles? Snack. Tour taking a little longer than expected? Snack. Pack fruit, nuts, peanut butter crackers, granola bars, and they can buy you an hour or two to make it to the next meal with no need to stop or waste time.

Walk, swim, rent a bike…get in some physical activity.

At the beach I try to hit the boardwalk in the morning before it’s too crowded. If I don’t do that, I go for a nice long walk on the beach in the afternoon. I played pickleball in Arizona, hiked in Portland. Traveling for work? Does your have a gym or pool? If not, I’m a big fan of resistance bands. You only need to pack one or two for a full body workout right in your room. Or better yet, don’t pack anything and hop over to YouTube for a yoga video (which you might find quite nice after a long flight) or a workout using your own body weight. Yes, you’ll probably have to check your schedule and see when you can fit it in, maybe first thing in the morning or when you come back to change for dinner? Plan ahead and get some movement in, even if it’s only 10-15 minutes. Limited on packing? Wear your sneakers on the plane (and maybe do an extra lap or two while waiting for your flight!).

Focus on fruits and vegetables.

If I have nothing else in my control, I focus on fruits and vegetables. Whether I pack them myself, make sure I load up at breakfast, or order them when I’m out to eat, I try and get in six servings a day (at least). Bonus points: hit up local farmer’s markets. See what the locals eat AND get healthy eating options. Try stuff that’s not found at home. Plus, farmer’s markets have more than fruits and veggies. Grab some souvenirs for home like hot sauce or coffee.

Lighten up the alcohol.

Alcohol can be super high in calories and dehydrating. Double whammy. Remember, you don’t HAVE to drink alcohol. But if you want to, the recommendation is one drink for women or two drinks for men daily. And you can’t save them up for the weekend. If you’re going to drink more than the recommendation (judgment free zone here), aim to have a glass of water between each drink to help combat the dehydrating effects of the alcohol. Then, pick drinks that aren’t packed full of sugar with things like juice, simple syrups, mixers, soda. Another tip is to share a drink with someone so you can sample a few, or get smaller servings.

Share (a meal, a snack, a drink)

Sharing is caring! I know it sounds obvious, but sharing an appetizer, a dessert, or even a meal can help with portion control, allow you to try more items, AND saves money. Same goes for snacks and drinks. Really want to try that gelato? Share it. Giant pretzel calling your name? Share it. Craving a sticky bun? Share it.

Hydrate

Being dehydrated can present as headaches, fatigue, lightheadedness, or difficulty concentrating. None of which you want to have while on vacation. If you’re active, in a new environment (think high altitude) or it’s really hot- you might need more liquid than you typically drink. And thirst can be misinterpreted as hunger, which may lead to overeating. If you’re not sure if you’re thirsty or hungry- go for fruits and veggies that are high in water content like cucumbers and watermelon.

Make it special.

What do I mean by that? Take the stress out of eating and just enjoy! Unless you’re vacationing for several months a year (lucky you!), a week or two is not going to make or break anything. I love exploring foods I can’t get at home. I love eating local and will never pass up the chance to eat authentic (insert fun vacation spot here) food. Like pasta in Italy or gumbo in New Orleans. I’m definitely eating a piece of key lime pie in the Florida Keys. I’ll pass on the Dunkin Donuts or the Lay’s potato chips since I can get them at home. I’m skipping the cobb salad, and you’d better believe I’m ordering the BBQ, mac and cheese, and collard greens when I’m visiting Georgia.

Enjoy your vacation!

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition. For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook. Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.