As June makes way for July, it is time to remind yourself to plan so you’ll eat healthy this summer vacation. No matter if you are going on a cruise, taking a trip out of state, or simply staying home poolside all summer, vacations are no reason to lose sight of your fitness and nutrition goals. If anything, summertime presents the perfect opportunity to indulge in fresh fruits and vegetables. Having trouble staying on track this summer? Here are a few guidelines I suggest you try to help you improve your overall health, lose weight, and eat healthy this summer and while on vacation.
Tip #1- Pack healthy snacks. One of the best ways to talk yourself out of buying and/or eating a lesser food option is by providing and packing a healthy alternative. Want chips? Maybe try packing some lightly-salted non-buttered popcorn or some pistachios. Pair aged cheese with strawberries, grapes, and whole-wheat crackers for long days reading by the pool. You can’t go wrong with carrots and hummus. Decide 1-3 healthy snack combos that work for you and pack them as grab-and-goes.
Tip #2- Limit sugary drinks and alcohol. While summertime is debatably the best season for relaxation, try to reduce your alcohol intake. The extra calories from alcoholic and sugar sweetened beverages can set you back on your wellness goals. Try to slowly decrease the sugar content in your iced teas, coffee, and lemonade. You’ll eventually find your drinks to be more refreshing.
Tip #3- Pre-plan your menu order. Before going on a trip, familiarize yourself with the restaurants you want to eat at and their menus. Look at the appetizers, drinks, and entrees to decide what you want and how to fit it in your plan. Try to pick a meal with vegetables, lean protein, and healthy carbohydrates. Note that pasta with a red sauce would digest better than that of a creamy alfredo. Be picky with what restaurants you decide to indulge at. If you know you are going to order a heavy pasta with bread on the side on Saturday night, try to eat really clean on your other meals during the day.
Tip-#4- Fill up on veggies first. Anytime you order or cook food that entails grilled, steamed, roasted, or raw vegetables, try to finish that portion first. If you aren’t able to finish the entire meal in one sitting, then at least you ate all your vegetables. After vegetables, try to finish any lean protein in the meal. Remember, you don’t have to eat only one part of the plate at a time, you’re simply prioritizing what goes first, second, third, etc.
Tip #5- Stay active. Relaxation is no excuse to be lazy. In fact, some of the best relaxation can be had after a refreshing workout. Take a swim, go play golf, take a swing at tennis, or just go enjoy nature. Use this time to enjoy the outdoors. Invite a friend for weekly walks at the park. Pack-up your bike for when you go to the beach or break out your hiking boots and try to summit a high-peak.
Tip #6- Strategize your indulgences. We all know that going cold-turkey does not work for most people. Therefore, be strategic with your treats. Save your cravings for a specific ticket item. Instead of getting ice-cream on the boardwalk, share a slice of cake after dinner. Don’t eat potato chips now, save that salty experience for when you get your favorite fries at the fair. If anything, try to find healthier alternatives to substitute your immediate cravings. For example, instead of eating peach cobbler, try mixing oatmeal with peach Greek yogurt and fresh peach slices! There’s plenty of healthy substitutes you can make that will leave you feeling satisfied and proud as you eat healthy this summer vacation.
Want other ideas for eating healthy this summer? Click here to find out more about for our blog post on how to pick the season’s ripest fruit.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Candice Shipley, Student Nutritionist
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023