Tips for Healthy Eating While On Vacation from Online Dietitian Nutritionist

It’s hot. Kids, especially teenagers, are hunched over their smartphones, scrolling through pages of … stuff. And if we’re lucky to be able to take the family on vacation, many of our meal choices end up being as economical and fast as possible. Do not despair. There are ways to keep summer and vacations healthy and inexpensive. It just takes a little planning.

Summer vacation and travel doesn’t have to mean putting a hold on healthy habits. Here are eight tips to stick to your healthy eating plan during the long summer months and on that family vacation.

  1. Start your day with a healthy breakfast: A nutritious breakfast can set the tone for the rest of your day. Look for options like whole-grain toast with eggs and fresh fruit, or oatmeal with nuts and seeds.
  2. Stick to a regular eating schedule: Try to eat at regular intervals throughout the day to keep your blood sugar levels stable and prevent overeating.
  3. Choose healthy snacks: Pack healthy snacks like nuts, seeds, fresh fruit, and cut-up veggies to avoid the temptation of unhealthy snacks while on the go.
  4. Stay hydrated: Drink plenty of water throughout the day to stay hydrated and avoid overeating. Avoid sugary drinks like soda and juice.
  5. Opt for grilled or baked foods: Choose grilled or baked meats and vegetables instead of fried or breaded options. Avoid creamy sauces and dressings and opt for lighter options like vinaigrettes. And don’t be tempted by the kid menu!
  6. Don’t forget about portion sizes: While it’s okay to indulge in a treat or two, be mindful of portion sizes and aim for moderation.
  7. Research local cuisine: Look up healthy options for local cuisine before your trip. This will help you make healthier choices while still experiencing the local food scene.
  8. Does your hotel have a buffet? This can be a killer to any diet plan. Stave off cravings and overeating with these buffet tips.
    • Survey the buffet before serving yourself: Take a quick look around the buffet to see what’s available and plan your plate accordingly. This can help you avoid overloading your plate with unhealthy options.
    • Choose smaller plates: Use smaller plates to help control portion sizes and prevent overeating.
    • Fill up on vegetables: Load up on vegetables first to help fill you up and provide important nutrients. Look for raw or steamed options without heavy sauces.
    • Choose lean protein: Opt for lean proteins like grilled chicken, fish, or tofu. Avoid breaded and fried options.
    • Limit high-calorie options: Treat yourself to one or two high-calorie items, but be mindful of portion sizes and aim for moderation. Avoid creamy sauces, dressings, and desserts if possible.

By following these tips, you can maintain healthy habits and enjoy your summer vacation and travel to the fullest.