Vacation Eating Made Easy
Maintaining structure and routine while on vacation can be challenging. Whether your vacation is centered around your next meal, or food is a means to an end so you can continue with your day, here are some tips to consider.
Assess Your Set-Up
Do you have access to a fridge, microwave, or full kitchen? Is there a grocery store nearby or room service available? Knowing what you have access to can help you plan accordingly.
Plan Ahead
If you have a kitchen, stock it with your go-to staples to save money and maintain your food routines. This can help you decide which meals to eat out and which to prepare where you’re staying. For example, breakfast is often easy to prepare before heading out for the day. This can help you avoid large, calorie-dense restaurant breakfasts or low-protein grab-and-go options. Conversely, if a big restaurant brunch is something you look forward to, then perhaps having some nutritious snacks for later suits you better.
Pack Snacks
Bring or purchase snacks rich in protein and fiber to avoid moments when you’re suddenly famished. This is especially useful on active trips or when traveling with kids. Snacks can help maintain energy and prevent overeating when you finally sit down for a meal.
Avoid Meal Skipping
Skipping meals may happen for various reasons. Consciously skipping a meal in preparation for a big meal, or because you ate a big meal the day before can often continue the cycle of not eating enough followed by eating too much.
Consider Alcohol Intake
Enjoying some alcoholic beverages can be a big part of vacationing. However, alcohol is high in calories, and mixing it with sugary drinks can add up quickly. Try opting for lower sugar beverages as well as smaller serving sizes. Studies suggest that alcohol can increase our desire for foods, especially high-fat, savory items, which leads to increased food reward, and decreased fullness. This means we might eat more than usual after a few drinks.This does not mean you should be avoiding alcohol, however understanding its role within appetite may be a useful tool while on vacation.
Prioritize protein and some vegetables
While you should certainly enjoy and not over stress about food, trying to find some balance can save you from feeling like you need a total reset once you return home. This can be particularly helpful to keep in mind if you are eating from a buffet. Consider building a balanced plate, with ¼ protein, ¼ starch and ½ vegetables.
Strategies for Dining Out
Here are a few more ideas if you are dining out during your trip – see our ‘Dining out with confidence’ resource for more tips and tricks
- Look at the menu ahead of time: Perusing the menu ahead of time for what you might enjoy can help to make the choice you really want. Scanning the menu beforehand can also take pressure off from deciding on the spot or being influenced by your peers.
- Sharing Meals: Sharing meals can be a great way to prevent eating past fullness and wasting food and can be particularly useful at establishments with large portions. Another advantage to sharing is adding variety to your diet.
- Skip the supersizing: It can be easy to slip into the “but it’s such a good deal” mentality while vacationing or get excited about over-the-top portions. Consider what amount will be enjoyable and satisfy your cravings, versus the better bang for your buck.
- Lower calorie swaps: If you are eating with calories in mind, skipping deep fried foods is a simple way to keep your calorie intake on the lower side. Many restaurants are open to swaps and substitutions, for example asking for grilled chicken in your wrap instead of fried chicken.
It is helpful to plan and have strategies in place, but it is of equal importance to enjoy your vacation, enjoy your meals, and not over stress. In addition, if you weigh yourself regularly, wait a week or two once you're back into your typical routine before stepping on the scale.
If you have any questions, ideas, or thoughts about navigating eating while on vacation or want to explore this topic in further detail, connect with your Registered Dietitian.