With the summer winding down and fall quickly approaching, so many of us are taking those last sweet summer vacations. Those adventures could pose the risk of eating habits out of your normal, especially for those who are following specific nutrition plans, but Sweet Life Wellness is here to help! During our final summer get-away journeys, Gaithersburg Dietician Kay Loughrey proposes five ways to keep your healthy eating habits on track while still enjoying the sun, sand, or whatever your travels bring.
Vacation travels can be truly relaxing breaks amidst our everyday busy work weeks. But these trips can also bring a risk of stepping away from our healthy eating habits and losing progress. Rest stops, layovers, and travel waiting times bring with them a variety of processed foods, easily accessible but also not very nutritious. As we travel, we tend to graze on these kinds of snacks along the way, sometimes without any thought as to what we are munching on! Then, after arriving at our destination, we may mindlessly choose restaurants based on prestige or popularity, cultural preferences, familiarity, or social bonding reasons. While it can be part of the relaxing journey to go with the flow in choosing what to eat and when, it’s time to reconsider how our diet during vacation travels impacts our nutrition goals. To help with this, Sweet Life Wellness has put together the following five tips to keep your vacations carefree but also healthy:
- Avoid easy-to-purchase “stops” snacks… pack your own!
Along the way, it can be tempting to grab a to-go snack at the gas station rest stop or in the airport terminal, but there is a better way: pack your own snacks! This preparation step will set you up for success to choose what is best for your body while allowing you to choose snacks that also make your travels enjoyable with foods that you enjoy. Many of the snacks sold at travel “stops” are processed foods with high amounts of added sugar and very little nutritional benefit. Packing your own snacks helps you choose nutritious foods that will help you to feel full and satisfied while keeping on track with your goals.
- Consider portions at meals… share with someone else!
When you arrive at your destination, be mindful of your portion sizes at meals! Many restaurants will charge more for smaller amounts of food, leading to purchasing a larger meal for less. Though this helps your wallet, it does not help your diet! If the meal you want to eat is larger than your body needs, consider sharing it with a friend. Not only will you split the cost, but you will also split your portion size and keep from overeating. You will still be able to enjoy that yummy dish while keeping strong with your goals.
- Choose whole and fresh foods for snacks and meals
As you prepare for your summer travels, think about packing snacks that are whole foods, or snacks rich in fiber, whole grains, fruits and vegetables. These will help you stay on track with your healthy eating habits! Here is a list of possible snack ideas:
- Fresh fruit (apples, bananas, blueberries, strawberries, mandarin oranges)
- Fresh veggies (cucumber, carrot sticks, bell peppers)
- Rice cakes with hummus or natural peanut butter
- Trail mix (with dried fruit and mixed nuts)
- Popcorn (low-sodium, air-popped, natural)
- Kale or sweet potato chips
- Pay attention to the time between snacks and meals… don’t fall into eating bored!
This is a big one! Although it may seem harmless to munch here and there as you are traveling or relaxing during vacation, those calories add up very quickly. Be mindful with your snacking and try to stay aware of how far apart your meals are. Of course, it is always important to make sure you are fueling your body well, so make sure you are eating often enough. But the difference comes from making a conscious choice in your food choices rather than simply eating to eat.
- Hydrate, hydrate, hydrate!
Hydrating properly is often forgotten during travels and vacations, but it is so important to your overall health and the process of your nutrition and weight loss goals! While you might want to forgo drinking any liquids during travel (say to avoid the restroom on the plane or stopping during a long road trip), we must remember that dehydration can lead to poor digestion and constipation. Additionally, staying hydrated can help curb hunger, which may help with not continually snacking!
Vacations and traveling can be a difficult time to keep on track with your nutrition goals, but it is not impossible. With these tips you are now equipped to prepare well for your travels by incorporating nourishing snacks and meals into your blissful time away from the everyday! So whether you head to the beach with the sand and sun or out to the mountains with the lakes and trails, remember to pack snacks that will be both nutritious and enjoyable and don’t forget to stay mindful as you explore the many restaurants your destination has to offer.
Resources
Genc, Volkan. (2021). What Can Gen Z Tourist Eat on Vacation: The Food Choices of Gen Z. Journal of Gastronomy Hospitality and Travel (JOGHAT). 4. 343-355. 10.33083/joghat.2021.79.
Halson SL, Burke LM, Pearce J. Nutrition for Travel: From Jet lag To Catering. International Journal of Sport Nutrition and Exercise Metabolism. 2019;29(2):228-235. doi:10.1123/ijsnem.2018-0278
Novant Health, Six, H. How can I eat healthy while traveling? These 8 real-life tips can help. Novant Health.org. https://www.novanthealth.org/healthy-headlines/8-dietitian-approved-tips-to-stay-healthy-while-traveling. Published May 27, 2021. Updated December 12, 2022. Accessed 7/27/23.
National Institute of Diabetes and Digestive and Kidney Diseases. Food Portions: Choosing Just Enough for You. https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions. Reviewed July 2021. Accessed July 27, 2023.
- Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
- Click here to listen for FREE on Apple Podcasts.
- Want to listen for FREE on Spotify? Click here.
Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Karis N. Hicks
North Carolina Central University
M.S. – Nutrition Studies
Thank you for reading this blog post. Join the Sweet Life Newsletter to stay up to date on blog posts, events, and other ways to live your best sweet life.