We wait all year for our vacation. During that year we try to eat right and exercise to keep ourselves healthy and in shape. Just because you are on vacation, it is not a license to completely ignore the healthy eating habits you have set for yourself. You can still have fun, eat sensibly and help prevent vacation weight gain by following a few simple tips.
While on vacation, it is important to continue to be aware of what you are eating. Plan ahead. Know where you will be having your meals, and know what will be available. If it is a night you are going to eat out at a nice restaurant, try to eat lighter during the day. But do not skip meals, because then you are likely to eat too much when you finally do eat. If you know your restaurant meal will have more calories, go lighter on food choices during other meals. Have a bowl of high fiber cereal with skim milk and fresh fruit at breakfast. Eat a nice tossed salad with fish or chicken and a complex carbohydrate for lunch. Snack on raw carrots and celery sticks to help keep your hunger in check. Have a filling snack before you go out like whole wheat toast with one tablespoon of natural peanut butter. Then enjoy your special dinner meal. It is okay to splurge, but remember that everything is better in moderation.
Exercise
Try to find time to exercise while you are on vacation to keep healthy. Book a room at a hotel that has a fitness and exercise center. Or find fun, active things to do on your vacation, such as swimming, snorkeling, kayaking, skiing, or walking through an amusement park. You can also check out the local television guide for exercise programs to do in the comfort of your own hotel room. Most hotels have a concierge that can offer information on things to do around town. Take advantage and ask about walking tours or hiking in the area.
Alcohol
Be careful with alcohol. When we are on vacation, we want to have fun and drink tropical drinks, but many of those tropical drinks are loaded with calories. A nice, tall pina colada could weigh in at over 500 calories. Plus, when we drink alcohol, we lose our sense of control and eat more. So, limit the tropical drinks, and instead choose wine or light beer for a 100 to a 150 calories per glass. Try drinking a glass of water between each and every alcoholic beverage to help decrease your intake and limit the effects of the alcohol.
Select Zero-Calorie Beverages
Drink diet soda, unsweetened iced tea, or even a tall glass of ice water with lemon as your beverages. Save the calories that would be in a tall glass of sweetened soda for some other part of the meal. Restaurants often have tall glasses that already contain more than one serving, and then they refill them for free, which could add up to several hundred calories if you don’t order a diet beverage.
Be Careful When Ordering Salads
Salads can be a low-calorie alternative, but watch out for items that can add a hefty amount of calories and fat. Breaded and fried chicken has three times more calories than grilled chicken. Be careful with high-fat dressings and many kinds of cheeses, too.
Choose Healthful Cooking Methods
Opt for grilled meat, fish or chicken rather than fried. Be careful of sauces. A white sauce, or anything described as “creamy” is often much higher in fat than a tomato or marinara sauce. Ask if you can substitute veggies for a potato as your side dish.
Cut Portion Size
When eating out, try ordering an appetizer as your main meal instead of an entree. Consider splitting an entree with someone else in your party rather than eating the whole thing yourself or plan to only eat half of what you’re served.
Think about the choices you make while you’re away. Vacation literally means to take a break, so it’s important to relax. Enjoy special foods and have a drink, but don’t overdo it. Remember—if you keep your diet on track but splurge responsibly while on vacation, you won’t have to battle with a closet full of too-tight clothes when you get home.
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Laura Shammah MS, RD has a master’s degree in nutrition and is a registered dietitian. She runs a successful private practice in Brooklyn.
