A Road Map for Stress-Free Vacation Eating

Have you made your travel plans yet? If you’re lucky enough to get a rental car, you just might be on your way to an awesome summer vacay. Or perhaps you’re even flying to parts unknown, feeling brave and adventurous as the world opens up.

Vacation eating can pose the same challenges as before, and many of my clients have gained weight during the pandemic. Perhaps this time you’d like to take “only photos and memories” away from your trip, not unwanted pounds and inflammation.

Here are some nutritional strategies to help with your next sojourn:

#1:- Treat most days of vacation eating as if you’re home. Would you eat two rolls, an entire plate of pasta and dessert? Most likely no. So why not eat as if you’re home 6 out of 7 days per week during your trip? You can still order your favorite foods, while watching portion sizes and avoiding overeating during most meals.

#2: Veggie Vacay: What better way to experience the local produce and culture than to visit a farmer’s market?  Or if you’re not able to get your usual intake of fruits and veggies at markets or restaurants, look for a local juice bar and order a vegetable juice. If you can’t stand one without any sweetness (OK I admit it it’s often hard for me!) ask the juice bar to add just a quarter of an apple or other fruit to your veggie juice. If you’re drinking bottled vegetable juice, look for one with less than 10 grams of sugar per serving. Check serving sizes: is it half the bottle or the entire bottle?

#3: Snack for Sanity: If you can’t stop for a meal, bring portable snacks with you to prevent the “overly hungry dinner binge.” Examples of travel worthy snacks: ¼ cup dried fruit and a small handful of raw almonds or walnuts; a protein bar which doesn’t contain any Sucralose (an artificial sweetener which can damage your healthy gut bacteria); a piece of fruit with yogurt, string cheese or nuts; chips made from garbanzo beans or lentils (they have some protein) and add fruit. Or maybe this is the opportunity to drink that fresh veggie juice- pair it with some nuts for protein and you’ll be good to go until dinner. If we enter that restaurant slightly hungry but not starving, it’s much easier to make deliberate menu choices.

#4: Remember that restaurants often serve very large portions- especially of carbs.  Rice and pasta are cheap and plentiful, and some establishments will serve up to 10 servings instead of the ½ cup, or palmful, most bodies need. It’s okay to waste food – and sometimes when traveling, you can’t take it with you: so “waste it” instead of “waisting” it.

#5: Boredom Eating Blues?: If you find yourself eating in the car due to boredom, a lollipop or roasted sunflower seeds in the shell will provide satisfaction with some damage control – since they take longer to consume, you’ll eat less.

#6: Stay well hydrated: We sometimes overeat due to being thirsty. Try and drink close to half your body weight in ounces of water every day. Keep in mind that thirst can trick our bodies into thinking we’re hungry. Being dehydrated can also cause fatigue, which can be a trigger to overeat.

#7: Eat slowly at restaurants. It takes 20 minutes for your head to know your stomach is full.

#8: Unless you’re really craving it, say “no” to the bread basket: Or just take one roll and ask the server to remove the rest in order to avoid mindless consumption. If you avoiding being overly hungry prior to dinner- you won’t need to eat rolls to keep your  starving stomach from singing a pre-dinner solo.

#9: If you really truly want to eat something while you’re on vacation- EAT IT!  Deprivation will make things far worse- you’ll end up eating everything else, including the kitchen table, until you finally get what you’re craving. Give yourself what you want, eat mindfully and try and stop when you’re no longer enjoying each bite.

#10. Enjoy your vacation and try not to stress about your health or weight. It is a break from your routine, after all. Stay mindful of a few of these tips for maximum joy and minimal repercussions.

Bon Voyage!

Sheri Weitz, RDN, CDE is a Registered Dietitian with a private practice in Westchester, and she provides clinical nutrition services for Manchester Medical.  Sheri also teaches Zumba classes… her “happy pill.” To find out more about her services or for a free consultation, go to www.MovetoWellness.net.