Tips for Healthy Eating on Vacation

Ah, vacation. Time indulge yourself a little. Relax in the sun. Sip a cool one by the pool. Eat like it’s your last meal on Earth. Well, okay, we all know you shouldn’t eat everything in sight while on vacation, but, that’s what many people end up doing. In addition to the postcards, many people end up bringing back souvenir pounds which they spend the next few months trying to lose. What’s a traveler to do?

The easiest advice would be to choose vacation spots with lousy food. But, do you really want to say goodbye to San Francisco, New York City, Paris or all of Italy? No, of course not. But, you can vacation in all the culinary hot spots without gaining weight if you just plan ahead and follow some simple advice.

For example, when you are planning your vacation, try to make sure your hotel room, cabin or motel has a kitchenette or microwave available in your room. This way you can microwave or heat up any leftovers from restaurant meals. This not only helps your food budget, but also may entice you to eat less at restaurants. If you know you can take half the food back to the hotel with you and enjoy it the next day, you’re more likely to eat less.

If you’re unable to find a room with a microwave or kitchenette, at least make sure there’s a refrigerator. This may seem like a small thing, but if you’re able to have cold milk in your room, you’re at least able to bring cereal with you for breakfast. If you can avoid having to eat breakfast at a restaurant, you have just saved yourself a few hundred calories. While it’s true most restaurants offer those little cereal boxes for breakfast, it can be a Herculean task to order the little cereal box instead of that wonderful looking omelet, or those fluffy pancakes. Having cereal in the room with you removes the temptation.

It’s also good to pick a hotel or motel which offers a continental breakfast. Stick to cereals and fruits and avoid the pastries.

If you’re taking a road trip and driving to your destination, cut down on the stops to roadside diners. Yes, the little roadside diners are what makes a road trip fun, but make sure you cut down on the number of diners you visit. Instead, take a cooler with you containing some healthier foods and find a scenic roadside spot for a picnic. If the spot has grills setup, you can grill a chicken or fish dinner that’s probably better than what you’d get in the diner.

If you’re “unlucky” enough to vacation in a culinary wonderland (i.e., anywhere in Italy), don’t despair. You don’t have to avoid restaurants or good food. You just have to keep your culinary wits about you. Maybe you and your traveling companion can share a meal, or, if you have a microwave at the hotel, eat half and save the rest for the next night. And, go easy on the wine and other alcohol. Not only does alcohol add calories, it could lower your resolve not to go overboard at dinner. Remember, tipsy eating is dangerous eating.

While having a dinner out, remember to take your time and savor the food and wine. Eating slowly is a great trick to help you avoid overeating. Some say it takes your mind about 20 minutes to send signals to your stomach that you are full. By eating slowly you allow your body to receive the “all-full” signal before you’ve eaten everything in sight.

Lastly, but certainly not least importantly, there’s one word you should remember on your vacation to help ensure the baggage you bring back home stays in your luggage and not on your thighs. That word is “exercise.” Avoid the cabs and walk. Take walking tours of the cities you visit. And, while taking a road trip, make sure there’s a scenic walk you can take on your route. Pull over at a trailhead and walk for an hour or two. Not only will it make the road trip more interesting, but it will help you maintain your weight on your trip.

You should also avoid eating large meals late at night, especially two hours before going to sleep. When your body gets ready for sleep, it slows down and burns calories at a much slower pace.

Remember, you don’t have to deprive yourself of good food on your vacation. Skip the restaurant breakfast, experience the good food and drink in moderation, eat slowly and walk. It’s your vacation. Enjoy yourself. You earned it.