1. Stay hydrated. Carry a BPA-free water bottle and keep it filled with fresh water to drink throughout the day. Staying hydrated will keep the munchies away as well as reduce feelings of tiredness. Remember if you are traveling in a foreign country, you may need to stick to purchasing a factory bottled water to prevent GI upset.
2. Stock up on healthy snacks such as nuts, fruit (dried or fresh), and bars such as Larabars or Kashi bars. Keeping a healthy snack close will save you money and calories as you may be compelled to purchase junk foods that provide no nutritional value in a moment of hunger.
3. If you have access to a kitchen, take a trip to the local market for a few items to prepare a simple meal at home. Choose fresh fruits and vegetables and whole grain breads and pasta for a tasty healthy meal to break the pattern of restaurant eating. Breakfast is also an easy meal to prepare which will assure you avoid fast food restaurants with many high fat offerings. A simple breakfast may consist of a low fat yogurt, fresh fruit, and granola or a whole grain cereal and skim milk.
4. Know your restaurant. Many restaurants now have menus online that can be accessed with the internet. Check out the menu before you go so that you are not persuaded by hunger or emotions to make less than healthy choices when you arrive at the restaurant. Search your smart phone apps for menus and recommendations for restaurants that provide healthier options.
5. Control portion sizes. Choose items that have half or smaller portions or allow you to share entrees. If you have refrigeration available, ask for a take-out container when your food is delivered so that you can take half home for another meal. Do not make the mistake of waiting until you feel you have eaten enough to ask for the container – it may taste so good that you have nothing to take home with you! Dessert can be an option as well as long as you again, share or take half home.
6. More restaurant tips:
A. Ask the waiter to keep the bread basket away – a couple of slices of bread and butter can start the meal off with many unwanted calories. If others would like bread, ask them to keep the basket at the opposite end of the table to reduce temptation.
B. Ask for sauces and dressings on the side so that you are in control of the amounts consumed.
C. Substitute steamed vegetables for fried vegetables.
D. Ask for half portion of potatoes, rice, or pasta.
7. Don’t forget to exercise! Walk, run, or bike through the area. It’s a great way to get an idea of what the area has to offer in terms of recreation and even shopping. If you prefer to stay indoors, take advantage of the hotel’s exercise facilities or a local health club which may offer a daily rate to visitors.
8. An important note – Do not attempt to lose weight! This is one of those times, much like holidays, that weight maintenance should be the goal rather than weight loss. Be conscious of your food choices and mindful of your eating patterns and save the weight loss goals for when you return home.
Enjoy your vacation and stay healthy!
Just our thoughts …..
Amy Moyer, M.Ed., RD, LDN
Let’s hear your feedback on how to vacation with a healthy approach.
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