Are you anticipating an upcoming vacation or travel experience and feeling overwhelmed about the prospect of “ruining your progress” when it comes to healthy living and weight loss?
Are you looking forward to your upcoming travel experience but worried about maintaining your nutrition goals while on the go?
It can be challenging to stay on track with healthy eating habits when you're away from home. You may struggle to find healthy food options or to control portion sizes.
Being prepared ahead of time to tackle these obstacles can be the difference between leaving your vacation happy and relaxed as you should be...or feeling down and discouraged as if you are back to square one on your health journey.
But you don't have to figure it out alone.
At OnPoint Nutrition, we have helped thousands of clients develop healthier relationships with food and achieve their nutrition goals–even while traveling. Our team of dietitians and nutritionists has the expertise to provide you with personalized guidance, support, and tools to help you maintain balanced and consistent nutrition while on the go.
In this article, we'll share some tips on how to maintain balanced and consistent nutrition while vacationing and traveling. We can help you plan ahead for meals, identify healthy food options, and suggest appropriate portion sizes.
So, pack your bags and get ready to have an enjoyable and fulfilling travel experience!
How to Maintain Balanced and Consistent Nutrition While Vacationing and Traveling
Maintaining balanced and consistent nutrition while vacationing and traveling can be challenging, but it is not impossible.
Although it can be a challenging task, especially when you're away from the comforts of your home and exposed to new and exciting foods-- with a bit of effort and mindfulness, you can keep your nutrition on track and enjoy your vacation without sacrificing your health goals.
Here are some tips that may help to maneuver mindful eating on vacation:
1. Plan ahead
One way to plan ahead for healthy eating while traveling is to research the local cuisine and restaurants before your trip. By researching ahead of time, you can create a plan that includes healthy options that suit your dietary needs.
Additionally, when you are traveling, consider when you will have long stretches of time where you will not have ready access to food, like in the car so you can pack some alternatives to the drive-thru.
- Plan your restaurant destinations and check the menu ahead of time to make a mindful decision about something delicious and nutritious. If you're traveling to a coastal town, you might discover a seafood restaurant that serves grilled fish with vegetables.
- If you're traveling by car, pack healthy snacks like fruits, nuts, and protein bars to avoid temptation at rest stops or gas stations.
An online dietitian can help you create a plan that includes healthy options and suggest alternatives if you're unsure about the food options at your travel destination.
2. Stay hydrated
Staying hydrated is crucial for maintaining good health, especially when traveling. Being on the go may increase your risk for dehydration and excessive thirst.
You may end up attempting to satisfy with beverages that are not optimal or you may mistake the thirst for hunger and end up overeating.
To avoid these issues, bring a refillable water bottle and drink plenty of water throughout the day. For example, you might fill your water bottle before heading out for the day and refill it at water fountains or restaurants.
An online dietitian can help you calculate the amount of water you need daily based on your body weight and activity level.
3. Practice portion control
Portion control is an important aspect of maintaining a healthy diet, especially when dining out.
Some restaurants have adopted a smaller portion style to cut down on food waste and the bottom line, however Restaurants and fast-food joints often serve large portions, which can lead to overeating.
Try sharing a meal with a travel companion or ordering a smaller portion. For example, you might order a salad as an appetizer and a smaller entrée, rather than a larger entrée.
If you are working with an online dietitian they can help you look at menus ahead of time and plan ahead for meals and suggest appropriate portion sizes for each meal.
4. Choose whole foods
Whole foods provide the nutrients you need and help you feel fuller longer, making them a great choice when traveling.
Sometimes it is tempting to just take the easy route and grab the twizzlers, but if you find yourself doing this every time you need a snack (or choosing the low-nutrient, processed options for your meals) then you will find yourself eating more often than needed and likely continue making poor choices.
Look for whole foods like fruits, vegetables, lean proteins, and whole grains when dining out or buying snacks. For example, you might choose a grilled chicken breast with a side of vegetables instead of a fried chicken sandwich.
5. Limit alcohol consumption
While it can be tempting to overindulge in alcohol while on vacation, it's important to limit your consumption. Alcohol can be high in calories and can also dehydrate you.
Try to stick to one drink a day or avoid it altogether. It is also a good idea to drink water alongside your beverage to keep your water intake up and also space out the consumption of your drink.For example, you might choose to have a glass of wine with dinner and skip the after-dinner cocktail, or choose a lower alcohol content option.
An online dietitian can help you plan for occasions where alcohol consumption is likely, and suggest alternative beverages.
6. Cook your own meals
If you have access to a kitchen while traveling, consider cooking your own meals. This will give you more control over what you eat and help you save money.
We know vacation is for relaxing. This doesn't mean you have to stress out and not enjoy your time away from obligations. Instead make it a fun experience and try simple, new things that you would not normally plan into a busy week.
You can keep breakfast interesting with these meal prep breakfast sandwiches or egg quesadillas.
Or keep it super simple and pick very basic, nutritious things for the meals you aren't excited about so you can still satisfy your hunger and nutrition needs in between restaurant visits.
For example, you might prepare a healthy breakfast of eggs and vegetables or a simple stir-fry for dinner.
7. Be mindful
Mindful eating is an effective way to maintain a healthy relationship with food, and it can be especially helpful while traveling. Pay attention to your body's hunger and fullness cues, and try to eat slowly and mindfully. This will help you enjoy your food more and prevent overeating.
For example, you might take a few deep breaths before beginning your meal, savor each bite, and put your fork down between bites.
Overall, remember that vacation is a time to relax and enjoy yourself, so don't stress too much about sticking to a “perfect diet".
The key is to make healthy choices when possible and be mindful of what you're putting in your body.
How Can An Online Dietitian Help Me Plan for Vacation?
When it comes to maintaining your health goals while enjoying your vacation, an online dietitian can be a valuable resource to help you plan ahead and stay on track.
At OnPoint Nutrition, our team of experts can work with you to:
- Identify healthy and delicious food options that align with your nutrition goals and preferences
- Develop a plan for eating out at restaurants and navigating menus
- Provide strategies for maintaining portion control and preventing overeating
- Offer tips for staying hydrated and avoiding dehydration while traveling
- Create a balanced and diverse meal pattern that includes a variety of foods that you enjoy and that nourish your body
- Provide support and accountability through regular check-ins and sessions to help you stay on track and overcome any challenges
With the help of an online dietitian, you can enjoy your vacation while maintaining your health goals and feeling confident in your food choices.
Don't let the stress of eating on the go ruin your vacation - let us help you plan for a healthy and enjoyable trip.
Taking the Next Steps
We understand that maintaining a healthy and balanced relationship with food while traveling or on vacation can be challenging. That's why our team of expert online dietitians and nutritionists is here to support you every step of the way.
We believe that consistency and sustainability are crucial to achieving success in maintaining your health goals while enjoying your experience. Our registered dietitians will closely monitor your progress on your health journey and identify adjustments to your routine as needed throughout your program to ensure that you achieve the results you desire.
At OnPoint Nutrition, we believe in empowering you with the tools and support you need to live a healthier and more fulfilling life, whether at home or on the go. Our team of experts has helped over 3,000 clients achieve their wellness goals, and we stay up-to-date with current research to provide you with the best advice.
By focusing on mindfulness and self-care, our goal is to help you understand and respond to your body's hunger and fullness signals naturally, so you can cultivate a healthy and balanced relationship with food–even while enjoying your vacation.
Working with our team of registered dietitians, you'll have access to personalized guidance and support to help you stay on track with your health goals, even while enjoying your travels.
Let us empower you to take the road to the better health and enjoyment of all of life's moments that you deserve.
Abby Aikens is a Content Manager who works with OnPoint Nutrition to spread the word about better health. With an arsenal of Dietitians and Nutritionists at her finger tips, Abby aids the mission of improving access to valuable information about how nutrition can change lives. Abby knows well the power of good nutrition and believes in the mission of OnPoint to educate and bring better health to their clients.