{"id":1203,"date":"2023-07-17T17:27:49","date_gmt":"2023-07-17T17:27:49","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=1203"},"modified":"2023-07-17T17:29:45","modified_gmt":"2023-07-17T17:29:45","slug":"11-simple-tips-to-keep-you-eating-healthy-on-vacation-according-to-a-dietitian","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=1203","title":{"rendered":"11 Simple Tips to Keep you Eating Healthy on Vacation According to a Dietitian"},"content":{"rendered":"\t\t
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11 Simple Tips to Keep you Eating Healthy on Vacation According to a Dietitian<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  1. Start your day with a filling breakfast<\/span><\/li><\/ol>

    They say breakfast is the most important meal of the day, and it\u2019s true!\u00a0 Start your day off on the right foot by making your breakfast count.\u00a0 Get in some whole grains, fruits and\/or veggies, and protein.\u00a0 This will give you sustained energy for all of your adventures.\u00a0 For example, try a veggie omelet with whole wheat toast, cottage cheese with fruit and granola, or Cheerios with 1% milk and blueberry.\u00a0 Out to eat?\u00a0 Try a yogurt parfait or avocado toast.\u00a0\u00a0<\/span><\/p>

    1. Plan ahead- where are you going to eat?<\/span><\/li><\/ol>

      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\u2019re going and where\/what you might be eating. Are you walking around town or sitting on the beach all day?\u00a0 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.\u00a0 If you know you\u2019re 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.<\/span><\/p>

      1. Eat similar to your pattern on a regular day.<\/span><\/li><\/ol>

        I don\u2019t typically eat an appetizer and dessert everyday, I don\u2019t graze on snacks all day long, but I also don\u2019t go 6-7 hours without eating, so when I\u2019m on vacation why do I do this?\u00a0 Messing with your typical eating pattern makes it difficult to not over or under eat.\u00a0 Going too long without eating means you\u2019re going to be really hungry for the next meal and potentially overeat or pick less nutritious foods.\u00a0 Eating more than you usually do can leave you feeling bloated and sluggish (<\/span>not a great feeling to have on vacation<\/span><\/i>).\u00a0 If you know you typically eat an earlier dinner at home, you\u2019re going to need to eat something to hold you over.\u00a0 You don\u2019t HAVE to order an app and dessert at every lunch and dinner.\u00a0 See what I\u2019m getting at?<\/span><\/p>

        1. Can you make a meal or two at home? AirBnB or hotel room with a kitchenette?<\/span><\/li><\/ol>

          Oh, Airbnb\u2019s.\u00a0 Definitely some cons (<\/span>No I\u2019d rather not take the trash out\u2026<\/span><\/i>), but they\u2019re certainly a positive when it comes to having a kitchen!\u00a0 Hotel rooms with kitchenettes are also clutch for some simple \u201chome cooked\u201d meals.\u00a0 Even a mini fridge or a cooler can hold things like yogurt, milk, hard boiled eggs, and lunch meat for some quick meals.\u00a0 So, not only can you eat a little healthier, you can save money too.\u00a0 Win win!<\/span><\/p>

          1. PACK ALL THE SNACKS!!!!<\/span><\/li><\/ol>

            I LOVE snacks.\u00a0 Not only because they can be quite yummy, but they have saved the day on numerous occasions (<\/span>no one likes hangry kids or moms\u2026<\/span><\/i>).\u00a0 Any trips I take, whether it be by plane, train or automobile- you\u2019d better believe I\u2019ve packed snacks.\u00a0 Running late for the plane and didn\u2019t have time to grab something? Snack.\u00a0 No rest stop for another 50 miles? Snack.\u00a0 Tour taking a little longer than expected? Snack.\u00a0 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.\u00a0<\/span><\/p>

            1. Walk, swim, rent a bike…get in some physical activity.<\/span><\/li><\/ol>

              At the beach I try to hit the boardwalk in the morning before it\u2019s too crowded.\u00a0 If I don\u2019t do that, I go for a nice long walk on the beach in the afternoon.\u00a0 I played pickleball in Arizona, hiked in Portland.\u00a0 Traveling for work?\u00a0 Does your have a gym or pool?\u00a0 If not, I\u2019m a big fan of resistance bands.\u00a0 You only need to pack one or two for a full body workout right in your room.\u00a0 Or better yet, don\u2019t 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.\u00a0 Yes, you\u2019ll 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\u2019s only 10-15 minutes. Limited on packing? Wear your sneakers on the plane (<\/span>and maybe do an extra lap or two while waiting for your flight!<\/span><\/i>).<\/span><\/p>

              1. Focus on fruits and vegetables.<\/span><\/li><\/ol>

                If I have nothing else in my control, I focus on fruits and vegetables.\u00a0 Whether I pack them myself, make sure I load up at breakfast, or order them when I\u2019m out to eat, I try and get in six servings a day (at least).\u00a0 Bonus points: hit up local farmer\u2019s markets.\u00a0 See what the locals eat AND get healthy eating options.\u00a0 Try stuff that\u2019s not found at home.\u00a0 Plus, farmer\u2019s markets have more than fruits and veggies.\u00a0 Grab some souvenirs for home like hot sauce or coffee.\u00a0\u00a0<\/span><\/p>

                1. Lighten up the alcohol.<\/span><\/li><\/ol>

                  Alcohol can be super high in calories and dehydrating.\u00a0 Double whammy.\u00a0 Remember, you don\u2019t HAVE to drink alcohol.\u00a0 But if you want to, the recommendation is one drink for women or two drinks for men daily.\u00a0 And you can\u2019t save them up for the weekend.\u00a0 If you\u2019re going to drink more than the recommendation (<\/span>judgment free zone here),<\/span><\/i> aim to have a glass of water between each drink to help combat the dehydrating effects of the alcohol.\u00a0 Then, pick drinks that aren\u2019t packed full of sugar with things like juice, simple syrups, mixers, soda.\u00a0 Another tip is to share a drink with someone so you can sample a few, or get smaller servings.\u00a0<\/span><\/p>

                  1. Share (a meal, a snack, a drink)<\/span><\/li><\/ol>

                    Sharing is caring!\u00a0 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.\u00a0 Same goes for snacks and drinks.\u00a0 Really want to try that gelato?\u00a0 Share it.\u00a0 Giant pretzel calling your name?\u00a0 Share it. Craving a sticky bun?\u00a0 Share it.<\/span><\/p>

                    1. Hydrate<\/span><\/li><\/ol>

                      Being dehydrated can present as headaches, fatigue, lightheadedness, or difficulty concentrating.\u00a0 None of which you want to have while on vacation.\u00a0 If you\u2019re active, in a new environment (think high altitude) or it\u2019s really hot- you might need more liquid than you typically drink.\u00a0 And thirst can be misinterpreted as hunger, which may lead to overeating.\u00a0 If you\u2019re not sure if you\u2019re thirsty or hungry- go for fruits and veggies that are high in water content like cucumbers and watermelon.<\/span><\/p>

                      1. Make it special.<\/span><\/li><\/ol>

                        What do I mean by that?\u00a0 Take the stress out of eating and just enjoy!\u00a0 Unless you\u2019re vacationing for several months a year (<\/span>lucky you!<\/span><\/i>), a week or two is not going to make or break anything.\u00a0 I love exploring foods I can\u2019t get at home.\u00a0 I love eating local and will never pass up the chance to eat authentic (<\/span>insert fun vacation spot here<\/span><\/i>) food.\u00a0 Like pasta in Italy or gumbo in New Orleans.\u00a0 I\u2019m definitely eating a piece of key lime pie in the Florida Keys.\u00a0 I\u2019ll pass on the Dunkin Donuts or the Lay\u2019s potato chips since I can get them at home.\u00a0 I\u2019m skipping the cobb salad, and you\u2019d better believe I\u2019m ordering the BBQ, mac and cheese, and collard greens when I\u2019m visiting Georgia.<\/span><\/p>

                        Enjoy your vacation!<\/span><\/p>

                        Stay Happy, Stay Healthy
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                        <\/span><\/p>

                        This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<\/span>simplestartnutrition.com<\/span><\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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                        \n\t\t\t\t<\/i>Prev<\/span><\/span>Previous<\/span>5 Nutritious Eating Tips to Help You Get The Most Out of Your Summer: Part 2<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t
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                        \n\t\t\t\tNext<\/span>What you need to know about the Glycemic Index<\/span><\/span><\/i>Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

                        Start your day with a filling breakfast They say breakfast is the most important meal of the day, and it\u2019s true!\u00a0 Start your day off<\/p>\n","protected":false},"author":2,"featured_media":1204,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-1203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/07\/Untitled-design-33.png?fit=1640%2C924&ssl=1","_links":{"self":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1203","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1203"}],"version-history":[{"count":4,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1203\/revisions"}],"predecessor-version":[{"id":1208,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1203\/revisions\/1208"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/media\/1204"}],"wp:attachment":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}