LAURA SHAMMAH MS, RDN
DO YOUR VACATIONS TURN INTO A GREEN LIGHT TO OVERINDULGE? DOES YOUR MIND SET CHANGE TO SPLURGE MENTALITY? DO YOU FORGET ABOUT ALL YOU THE REASONS YOU WANT TO EAT HEALTHY ONCE YOU ARE AWAY ON VACATION? IF SO, YOU’RE NOT ALONE. HOWEVER, YOU CAN STAY ON A HEALTHY EATING PLAN WHILE ON VACATION AND STILL ENJOY YOURSELF. FOLLOWING ARE 8 TIPS THAT WILL HELP YOU STAY ON TRACK WHILE HAVING FUN.
Eat breakfast
While vacation schedules vary from your local routine, don’t skip the first meal of the day. If you are staying at a resort, take advantage of the breakfast or brunch buffet and fill up on fruit, salads and whole grains, such as whole-wheat toast or oatmeal. If going out for breakfast, choose lean protein, such as eggs, and fruit.
Walk everywhere
Strolling through museums, a new city or on the beach is a chance to explore while getting in a little exercise. If a destination is within a mile, walk. Make sure you pack comfortable shoes.
Daily activity is key. Find fun ways to move, so all of your vacation activities don’t revolve around food. Play volleyball on the beach. Go for a run through town. Take a bike tour. Try paddle boarding. Go for a hike. Walk through a museum. Play a round of golf. Do whatever spikes your interest. I always encourage my clients to pack their exercise clothes and sneakers.
Stay hydrated
Dehydration is common when traveling, especially when flying. Bring an empty water bottle to the airport and fill it once you are past the security checkpoint. Stock up on water bottles once you are at your destination and bring a bottle wherever you go.
Make a shopping list
If you are doing food shopping at your destination make a shopping list before you go. Making a grocery list before you go to the store can help limit unnecessary buying and avoid forgetting items that can help you stick to what makes you feel great.
Plan your day
Try to Stick to your usual eating habits when possible. I make sure to plan ahead and pack healthy snacks or meals for the beach or the flight there. I also try to pack a fruit, vegetable, and snack to help me stick to my normal habits that make me feel great.
Splurge once a day
It’s fine to enjoy special treats when you’re on vacation. If you are in Paris, you might want a fresh-baked croissant from the bakery. If you are on a road trip with the kids, you might want to stop at the ice cream stand for a homemade indulgence. The trick is to monitor your portions, eat slowly and savor every bite—and don’t feel guilty—just enjoy.
Have fun and indulge when you feel the time is right. Vacations are about enjoying yourself and making memories with each other. While creating a healthy eating plan is important, so is treating yourself every once in a while. Savor the time with your family. These will be the memories everyone will remember for years to come—so make the most of your time together.
Relax
Between catching flights, recovering from jet lag, being aware of new surroundings, and of course, family; traveling can be stressful and exhausting. Stress and lack of sleep mean that our cortisol levels will be higher and our sugar cravings will peak. Taking deep breaths can help keep you grounded.
Be gentle with yourself and remember that vacations fly by quickly, so make sure to enjoy non-food related fun and activities. Try your best to eat healthy on vacation and know that every meal and every movement is a chance to practice self-care.
Laura Shammah MS, RDN has a masters degree in health and nutrition and is a registered dietitian. She has been operating her own private practice in both New York and NJ for over 20 years. She is happily married and has four children.
