It is completely normal that holidays take us away from our daily routine and healthy eating and exercise habits. That's what vacation is all about – taking a break, recharging, and enjoying your well-earned free time to the fullest. However, it's quite easy to overindulge and slow down the progress you've made so far.
Here are some tips to help you make healthier choices while traveling:
- Bring Your Own Snacks: Avoid the temptation of highly processed airport foods by packing your own healthy snacks. Consider options like raw vegetable sticks with hummus, fresh apples, trail mix, natural energy bars, and protein bars. This will help you stay on track and avoid excessive calories.
- Don’t Skip Breakfast: Make sure to start your day with a nutritious breakfast. Fill up on options like fruit, salads, whole grains (such as whole-wheat toast or porridge), and high-protein foods (like eggs, cottage cheese, natural yogurt, or smoked salmon). Sticking to regular meal times will ensure you have the energy needed to enjoy your day fully. Aim not to go more than four or five hours without eating.
- Stay Properly Hydrated: Hydration is crucial, especially when flying. Dehydration can lead to headaches, low energy, and increased hunger, which may tempt you to reach for unhealthy snacks. Aim for at least two liters of water per day. If you find it hard to drink plain water, consider adding lemon, berries, or cucumber slices for flavor. Be cautious with juices and flavored waters; always read the nutrition labels.
- Make Smart Restaurant Choices: When dining out or at a buffet, opt for menu items that are grilled or baked instead of fried or deep-fried. Fill your plate with plenty of vegetables, skip heavy sauces and dressings, and choose whole grains like quinoa, brown rice, or buckwheat. Here’s more tips for eating at the restaurant.
- Enjoy Fresh Fruit for Dessert: If you’re traveling to an exotic location, take the opportunity to try local seasonal fruits for dessert. Treat yourself to a sweet dessert occasionally but consider sharing it with friends or family to keep portions in check.
- Stay Physically Active: Don’t forget to incorporate physical activity into your vacation. Take the stairs instead of elevators, explore new places on foot, check out local gyms or fitness classes, or rent a bike to see the sights.
Final Thoughts
It's important to remember that if you have a meal or a day that isn’t perfect while on vacation, don’t stress about it! Enjoy the moment and get back on track the next day. Building healthy habits takes time and flexibility, so be kind to yourself as you navigate this balance during your well-deserved break!