Vacation Tips
PTITucsonNutrition
Posts: 4 Member
What are the best ways to manage your weight while on vacation?
Live, love, and enjoy life and FOOD but maintain health and balance!
When you go on vacation, remember that you shouldn't derail your healthy eating habits. Entering your getaway with some ideas about how to eat healthy while still enjoying yourself (and indulging a little) will keep you on track.
PLANNING AHEAD IS ESSENTIAL. If you fail to plan, you should plan to fail. Research the dining locations for your road trip stops, hotel menu and restaurants in the vicinity of your destination. Make a list of the eateries that have a variety of nutritious, low-calorie options and keep it on hand with you during your trip.
HAVE HEALTHY SNACKS READILY AVAILABLE. Make your vacation food indulgences count; don't waste calories on a bag of potato chips in the airport or a mid-afternoon cookie at a local coffee shop. Take healthy snacks with you (or purchase them when you arrive) and keep them nearby so that you won't give in to your mid-meal hunger with empty calories. By not vacationing from your healthy snacking habits, you'll give yourself the leeway to enjoy something a little extravagant for dinner or dessert.
DON’T LET YOURSELF BE BORED. You will be less tempted to eat unhealthy foods if you have something to do. Many of us eat when we are bored. So, make sure you are occupied. Even when you are in the terminal, bring a book, a movie, music or some other activity to enjoy so that you are not tempted to head to the nearest Cinnabon. Move a muscle, change a thought. If you’re hit by a craving do something else for 10 minutes first. If you still want the snack after the other activity you are probably hungry.
EAT WHEN YOU'RE HUNGRY AND STOP WHEN YOU'RE COMFORTABLE. It sounds simple, but many of us have gotten out of the habit of paying attention to whether we're truly, physically hungry. Eating opportunities and celebrations are all around us when we are vacationing, and we're in the "I'm on VACATION!" mindset. That's when we will be the most vulnerable to over-eating even if we aren't hungry and not stopping when we are comfortable.
DON’T SKIP MEALS and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. If driving, avoid eating full meals in the car. Take time to stop, relax and enjoy your food. This way, you can pay closer attention to your hunger and satiety signals.
ENJOY! MEALTIME ISN’T JUST ABOUT FOOD. You’re on vacation! This means there’s no rush to get back to work or pick up the kids, so relax. One of the greatest luxuries of vacation is that mealtime becomes an experience. Eat slowly, deliberately appreciate the flavors and textures, and engage in conversation with those you are dining with. Between bites take a drink of water and set down your fork, look around and enjoy the scenery. Most importantly, be mindful of the pleasure that food brings while valuing the fuel being provided to your body by those tasty calories.
TAKE "FIVE A DAY" ON VACATION WITH YOU. Now, more than ever, make an effort to get five servings of fruits and vegetables a day. It will make meals seem more filling and satisfying. It will provide enough fiber in your diet, and keep your intestines regular. And it will keep your levels of antioxidants and important vitamins high so you are less likely to get sick. The more good things you consume the less room you have for bad things.
ONE TREAT A DAY. How do you pass up strawberry crepes with cream if you are in Paris? How do you manage to vacation in Hawaii without tasting pineapple cheesecake? How can you resist stopping at Dairy Queen with the kids and having a chocolate-dipped Frosty? The answer is: you don't. Just keep your treats to ONE a day. After that, opt for a healthy choice instead.
Remember, it is OK to give into some food temptations while you are on vacation. Allow yourself to pick and choose a few things you normally might not eat. This will keep you happy and satisfied.
BREAKFAST
If you are staying at a hotel that offers a free breakfast, be careful in your dining selections. Most places offer fresh fruit, yogurt and some type of fiber-rich cereal, which are all good choices. Try to avoid high-calorie bagels, fatty Danishes, donuts, pastries, etc. Starting the day off right will help you to make better choices throughout the day. A great option is to eat breakfast in your room. Bring along a cooler if your room does not have a refrigerator. You can store milk and yogurt in it for breakfast. Healthy cereals and granola bars are other great options.
EATING OUT
Eating out can be a challenge, but knowing what to look and ask for can make it easier. Check the menu for healthy options. Steamed, grilled and broiled are usually safe bets. Try to avoid battered and deep-fried food as well as food covered in sauces. A great option is to ask your server if you can order a smaller portion. If the appetizers look healthy, order one as your meal with a side salad.
SHARE MEALS
Going on vacation means dining in restaurants frequently. It's part of the experience and the fun. Rather than limit yourself to garden salads the entire time, plan to share your meals with someone with whom you're vacationing. You still might not be eating the healthiest of options by splitting a plate of cheese enchiladas, but it's definitely less detrimental to your diet to share than to eat the entire plate on your own.
Split Dessert. Just as you should share calorie-laden meals, split desserts between two or more people, too. It's one of the best ways to prevent yourself from over-indulging without feeling deprived.
EASY ON THE ALCOHOL
Paradise doesn't feel complete without a cold bottle of beer or a fruity blended cocktail, but consuming too many will significantly increase your daily calorie intake. A classic margarita, for example, contains several hundred calories. If you must have a drink every day, limit it to one and switch from cocktails to wine or light beer every other day.
WATER WATER EVERYWHERE
Keep all systems going by drinking your daily water requirement. Traveling can dehydrate you, and so can being out in the sun more than your body is used to. If you can, stock your car, backpack, or hotel room with ice-cold bottles of water. Bring water everywhere you go.
WALKING IS YOUR SECRET WEAPON
Make time for physical activity. It may be the last thing you want to do on vacation, but there are fun ways to stay active while traveling. Consider signing up for a walking tour, bike ride or mountain hike. You’ll burn some calories while experiencing the city/country in which you are staying. Vacations are usually filled with sightseeing, which means lots of walking! The more movement you partake in the more you can offset extra calories that might be consumed. Go ahead and take that stroll after dinner, swim in that beautiful hotel pool, take your kids up on that early morning hike!
Live, love, and enjoy life and FOOD but maintain health and balance!
When you go on vacation, remember that you shouldn't derail your healthy eating habits. Entering your getaway with some ideas about how to eat healthy while still enjoying yourself (and indulging a little) will keep you on track.
PLANNING AHEAD IS ESSENTIAL. If you fail to plan, you should plan to fail. Research the dining locations for your road trip stops, hotel menu and restaurants in the vicinity of your destination. Make a list of the eateries that have a variety of nutritious, low-calorie options and keep it on hand with you during your trip.
HAVE HEALTHY SNACKS READILY AVAILABLE. Make your vacation food indulgences count; don't waste calories on a bag of potato chips in the airport or a mid-afternoon cookie at a local coffee shop. Take healthy snacks with you (or purchase them when you arrive) and keep them nearby so that you won't give in to your mid-meal hunger with empty calories. By not vacationing from your healthy snacking habits, you'll give yourself the leeway to enjoy something a little extravagant for dinner or dessert.
DON’T LET YOURSELF BE BORED. You will be less tempted to eat unhealthy foods if you have something to do. Many of us eat when we are bored. So, make sure you are occupied. Even when you are in the terminal, bring a book, a movie, music or some other activity to enjoy so that you are not tempted to head to the nearest Cinnabon. Move a muscle, change a thought. If you’re hit by a craving do something else for 10 minutes first. If you still want the snack after the other activity you are probably hungry.
EAT WHEN YOU'RE HUNGRY AND STOP WHEN YOU'RE COMFORTABLE. It sounds simple, but many of us have gotten out of the habit of paying attention to whether we're truly, physically hungry. Eating opportunities and celebrations are all around us when we are vacationing, and we're in the "I'm on VACATION!" mindset. That's when we will be the most vulnerable to over-eating even if we aren't hungry and not stopping when we are comfortable.
DON’T SKIP MEALS and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. If driving, avoid eating full meals in the car. Take time to stop, relax and enjoy your food. This way, you can pay closer attention to your hunger and satiety signals.
ENJOY! MEALTIME ISN’T JUST ABOUT FOOD. You’re on vacation! This means there’s no rush to get back to work or pick up the kids, so relax. One of the greatest luxuries of vacation is that mealtime becomes an experience. Eat slowly, deliberately appreciate the flavors and textures, and engage in conversation with those you are dining with. Between bites take a drink of water and set down your fork, look around and enjoy the scenery. Most importantly, be mindful of the pleasure that food brings while valuing the fuel being provided to your body by those tasty calories.
TAKE "FIVE A DAY" ON VACATION WITH YOU. Now, more than ever, make an effort to get five servings of fruits and vegetables a day. It will make meals seem more filling and satisfying. It will provide enough fiber in your diet, and keep your intestines regular. And it will keep your levels of antioxidants and important vitamins high so you are less likely to get sick. The more good things you consume the less room you have for bad things.
ONE TREAT A DAY. How do you pass up strawberry crepes with cream if you are in Paris? How do you manage to vacation in Hawaii without tasting pineapple cheesecake? How can you resist stopping at Dairy Queen with the kids and having a chocolate-dipped Frosty? The answer is: you don't. Just keep your treats to ONE a day. After that, opt for a healthy choice instead.
Remember, it is OK to give into some food temptations while you are on vacation. Allow yourself to pick and choose a few things you normally might not eat. This will keep you happy and satisfied.
BREAKFAST
If you are staying at a hotel that offers a free breakfast, be careful in your dining selections. Most places offer fresh fruit, yogurt and some type of fiber-rich cereal, which are all good choices. Try to avoid high-calorie bagels, fatty Danishes, donuts, pastries, etc. Starting the day off right will help you to make better choices throughout the day. A great option is to eat breakfast in your room. Bring along a cooler if your room does not have a refrigerator. You can store milk and yogurt in it for breakfast. Healthy cereals and granola bars are other great options.
EATING OUT
Eating out can be a challenge, but knowing what to look and ask for can make it easier. Check the menu for healthy options. Steamed, grilled and broiled are usually safe bets. Try to avoid battered and deep-fried food as well as food covered in sauces. A great option is to ask your server if you can order a smaller portion. If the appetizers look healthy, order one as your meal with a side salad.
SHARE MEALS
Going on vacation means dining in restaurants frequently. It's part of the experience and the fun. Rather than limit yourself to garden salads the entire time, plan to share your meals with someone with whom you're vacationing. You still might not be eating the healthiest of options by splitting a plate of cheese enchiladas, but it's definitely less detrimental to your diet to share than to eat the entire plate on your own.
Split Dessert. Just as you should share calorie-laden meals, split desserts between two or more people, too. It's one of the best ways to prevent yourself from over-indulging without feeling deprived.
EASY ON THE ALCOHOL
Paradise doesn't feel complete without a cold bottle of beer or a fruity blended cocktail, but consuming too many will significantly increase your daily calorie intake. A classic margarita, for example, contains several hundred calories. If you must have a drink every day, limit it to one and switch from cocktails to wine or light beer every other day.
WATER WATER EVERYWHERE
Keep all systems going by drinking your daily water requirement. Traveling can dehydrate you, and so can being out in the sun more than your body is used to. If you can, stock your car, backpack, or hotel room with ice-cold bottles of water. Bring water everywhere you go.
WALKING IS YOUR SECRET WEAPON
Make time for physical activity. It may be the last thing you want to do on vacation, but there are fun ways to stay active while traveling. Consider signing up for a walking tour, bike ride or mountain hike. You’ll burn some calories while experiencing the city/country in which you are staying. Vacations are usually filled with sightseeing, which means lots of walking! The more movement you partake in the more you can offset extra calories that might be consumed. Go ahead and take that stroll after dinner, swim in that beautiful hotel pool, take your kids up on that early morning hike!
0