How to Stick to Healthy Nutrition While on Summer Vacation
Savor the Season: How to Enjoy a Healthy Summer Vacation Without Sacrificing Flavor
Summer vacation excitement is everywhere! The kids are struggling through the last few weeks of school and parents are ready for a break from the school-year routine! Summer vacation is a time to relax, explore new places, and, of course, indulge in delicious foods. However, it doesn't mean you have to compromise your healthy eating habits. Believe it or not, with a little planning and mindfulness, you can maintain a balanced diet and enjoy your vacation to the fullest. Here are some practical tips to help you stick to healthy nutrition while on summer vacation.
Plan Ahead
Planning ahead is key to staying on track with your nutrition goals. Before you leave for your vacation, do some research on the local cuisine and available dining options. Look for restaurants that offer healthy menu choices and make reservations if possible. Our favorite thing to do is to stay in a rental property with a kitchen. This way, we can prepare some meals in advance or bring along our favorite healthy snacks.
Pack Healthy Snacks
Even for day trips, bringing your own snacks can help you avoid unhealthy options when you're on the go. Pack a variety of nutrient-dense snacks, such as fresh fruits, nuts, seeds, whole-grain crackers, and protein bars. These will keep you satisfied between meals and prevent the temptation to grab processed snacks. It will also save you money and the temptations found at most roadside stops!
Stay Hydrated
Staying hydrated is always important, but especially during the hot summer months. Carry a reusable water bottle with you and refill it throughout the day. You can even carry a bottle to the airport and fill it up once you are past security! Drinking plenty of water can help you stay energized, keep your metabolism active, and reduce cravings for sugary treats.
Choose Fresh and Local Foods
Summer is the perfect time to enjoy fresh and local produce. Visit farmers' markets and try to incorporate seasonal fruits and vegetables into your meals. The best thing about visiting local markets is that you get to meet the people and see what is grown fresh in the area! There may be interesting and new foods to try! Fresh produce is not only delicious but also packed with vitamins, minerals, and antioxidants that support overall health.
Practice Portion Control
Vacation often means indulging in rich and flavorful foods. While it's okay to treat yourself, practicing portion control can help you avoid overeating. Share meals with companions, opt for smaller portions, and listen to your body's hunger and fullness cues.
Mindful Eating
When on vacation, it can be easy to get distracted and want to bite off more than you can chew with the sites, entertainment, and food! Mindful eating involves paying attention to what you eat and savoring each bite. I still remember my favorite meal ever while on vacation because I was able to slow down every bite and savor the experience! Slow down, enjoy the flavors, and take time to appreciate your meals. This practice can help you feel more satisfied with smaller portions and prevent mindless snacking.
Stay Active
Physical activity is a great way to balance out the occasional indulgence. Incorporate fun and active pursuits into your vacation, such as hiking, swimming, biking, or even walking around and exploring the local area. Staying active can help you maintain your fitness levels and boost your overall well-being.
Make Smart Choices at Restaurants
Eating out is a big part of the vacation experience. I would never say to not eat at the local hot spots! The same rules apply at home as when on the road. When dining at restaurants, look for menu items that are grilled, steamed, or baked instead of fried. Choose dishes that include lean proteins, whole grains, and plenty of vegetables. Don't hesitate to ask for modifications or substitutions to make your meal healthier.
Avoid Liquid Calories
Most people don’t realize that their beverages are putting their goals on the back burner! Sugary drinks and alcoholic beverages can add up quickly in terms of calories. Mix in water, unsweetened iced tea, or sparkling water with a splash of fruit juice instead of sugary sodas and cocktails. If you do choose to drink alcohol, do so in moderation and select options with fewer calories, such as light beer or wine.
Balance Indulgence with Healthy Choices
It's important to enjoy your vacation and indulge in your favorite treats without feeling guilty. Balance indulgent meals with healthier choices throughout the day. If you have a big dinner planned, opt for a lighter breakfast and lunch. This balance will help you stay on track with your nutrition goals while still enjoying your vacation.
Maintaining healthy eating habits during summer vacation is achievable with a little planning and mindful choices. By packing healthy snacks, staying hydrated, choosing fresh and local foods, practicing portion control, and staying active, you can enjoy a well-balanced diet while making the most of your vacation. Remember, it's all about balance and making conscious decisions that support your overall well-being.
By following these tips, you can make the most of your summer vacation while staying true to your healthy eating goals. Enjoy your trip and nourish your body with the right foods for a balanced and fulfilling vacation experience!
Are you looking to get even healthier?
Are you going on vacation and are you worried about how to stick to your goals? Could you use some support figuring out what to eat to reach your health and wellness goals? Curious about how nutritional health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation. We work with people from all over the world, either individually or in groups, so don’t let anything hold you back!
References
Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source - Healthy Eating Plate. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
Centers for Disease Control and Prevention (CDC). (2021). Tips for Eating Healthy on Vacation. Retrieved from https://www.cdc.gov/healthyweight/healthy_eating/healthy_eating_on_vacation.html
American Heart Association. (2019). Healthy Eating During Holidays and Vacations. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-eating-during-holidays-and-vacations