Vacations are all about relaxing, unwinding, exploring and trying new things - including food! However, when your goal is to eat healthier, vacation can be a major obstacle. Food is often used to resolve airport and road trip boredom and many of us fall victim to the “vacation mindset” - or using vacation as an excuse to go off the rails and overindulge. To stay on track without sacrificing your happiness, incorporate the following:
Plan Ahead
First things first, have a plan! Do some research ahead of time to determine what your options are for eating - will you eat most of your meals out, or will your accommodations have a kitchen or kitchenette for preparing meals at home? If eating out, scout for local options with healthier choices, such as fresh seafood, grilled cuts of meat, and plant-based dishes. If you have a kitchen, consider grocery shopping when you arrive so you have healthy staples and snacks on hand to help reduce the frequency of eating out, as restaurant meals are often higher in calories, fat, and salt.
Stick to the 80/20 Rule
While 100% of vacation should be enjoyable, it shouldn’t all be spent indulging. Aim for balance by practicing the 80/20 rule where you eat well and stick to your routine about 80% of the time, while saving the other 20% for treats and indulgences. Avoiding an “all or nothing” mindset and allowing yourself to enjoy the foods you want can prevent guilt and ultimately overeating or the urge to binge.
Splurge Wisely
When you do decide to splurge, don’t double down. For example, if you’re going for a hearty dinner, perhaps skip the appetizers, desserts and/or calorie-containing beverages like sodas, juices, and alcoholic beverages. Keep in mind that common vacation beverages like margaritas, pina coladas and daquiris can have up to 500 calories per drink!
Move More
Exploring your destination on foot is a great way to stay active and experience local culture. Try a walking tour or see the city via a bike. Keep your body moving throughout the day with fun physical activities such as kayaking, beach volleyball, paddle boarding or snorkeling. If possible, choose accommodations with a fitness center or pack your own gear (resistance bands, yoga mat, etc).
Heading Home
If you slip up and overindulge, don’t beat yourself up. Instead, focus on the fun you had, the memories you made, and your plan for getting back on track and setting yourself up for success when you return from your trip. Avoid trying to restrict yourself to compensate for overindulging, as this will only contribute to the “binge-restrict” cycle that many of us fall susceptible to.