{"id":83,"date":"2024-04-15T14:38:53","date_gmt":"2024-04-15T21:38:53","guid":{"rendered":"https:\/\/www.jauntyeverywhere.com\/?p=83"},"modified":"2024-04-15T14:59:29","modified_gmt":"2024-04-15T21:59:29","slug":"eating-vacation-without-sabotaging-health","status":"publish","type":"post","link":"https:\/\/www.jauntyeverywhere.com\/eating-vacation-without-sabotaging-health\/","title":{"rendered":"12 Tips for Eating Healthy on Vacation"},"content":{"rendered":"\n
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1. Decide on your strategy<\/strong> ahead and make peace with food<\/strong><\/a><\/p>\n\n\n\n

2. Avoid known food<\/strong> triggers<\/strong><\/a><\/p>\n\n\n\n

3. Split a meal<\/a><\/strong><\/p>\n\n\n\n

4. Save it for later, enjoy it twice<\/a><\/strong><\/p>\n\n\n\n

5. Eat out once a day<\/a><\/strong><\/p>\n\n\n\n

6. The grocery store is your friend<\/a><\/strong><\/p>\n\n\n\n

7. Eat salad in a bag<\/a><\/strong><\/p>\n\n\n\n

8. Navigate the breakfast buffet<\/a><\/strong><\/p>\n\n\n\n

9. Liquid calories are sneaky<\/a><\/strong><\/p>\n\n\n\n

10. Embrace a one-bite economy<\/a><\/strong><\/p>\n\n\n\n

11. Don\u2019t like it? Don\u2019t finish it<\/a><\/strong><\/p>\n\n\n\n

12. Pick what’s special, leave the everyday<\/a><\/strong><\/p>\n\n\n\n

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  1. <\/li>\n<\/ol>\n\n\n\n

    Improving your health is like climbing a steep mountain<\/strong><\/h2>\n\n\n\n

    If you’ve given up your favorite foods, cut back on overindulgence, and eaten enough green leafy things to open a farmers market, you don’t want to undo all your hard work. <\/p>\n\n\n\n

    Maybe you’ve scaled the nutrition challenge, one switchback at a time.<\/p>\n\n\n\n

    And now, vacation is looming, and you\u2019re worried all that effort will turn into a pile of sand and send you rolling to the bottom of the hill.<\/p>\n\n\n\n

    But there\u2019s no way you’re passing up authentic tamales in Mexico, pasta in Italy, or pastries in France – food is a big part of the joy of travel<\/a>.<\/p>\n\n\n\n

    You\u2019ve worked hard all year to improve your eating habits. Use these 12 tips for eating healthy on vacation.<\/p>\n\n\n\n

    No backsliding allowed<\/strong><\/h2>\n\n\n\n

    We\u2019ve been following a Ketogenic diet for 10 months. I\u2019ve lost 20 pounds – and I\u2019m sure not trying to find them!<\/p>\n\n\n\n

    Joint pain is gone, energy is high, and our tummies are happy and healthy.<\/p>\n\n\n\n

    However, we had no intention of giving that up as we traveled around Southwest USA.<\/p>\n\n\n\n

    Is it possible to enjoy eating on vacation without sabotaging your health?<\/p>\n\n\n\n

    Yes, it is.<\/p>\n\n\n\n

    The morning after we returned from the trip, I removed every ounce of clothing – even my ponytail holder – let out my breath, and stepped on the scale.<\/p>\n\n\n\n

    (My husband does not have a close personal relationship with bathroom scales – he can jump on fully clothed – with shoes. Imagine?)<\/p>\n\n\n\n

    The results? Even after a moderate amount of indulgence, neither of us gained an ounce.<\/p>\n\n\n\n

    Read on to see how you can eat on vacation without sabotaging your health.<\/p>\n\n\n\n

    I’m including references to authoritative posts that expand on each tip in case you need more guidance in a particular area.<\/p>\n\n\n\n

    <\/div>\n\n\n\n

    12 Tips for eating on vacation without sabotaging your health<\/strong><\/h2>\n\n\n\n
    <\/div>\n\n\n\n

    1. Decide <\/strong>on your strategy ahead and make peace with food<\/strong><\/h3>\n\n\n\n

    What does \u2018eating healthy on vacation\u2019 mean to you?
    Decide on a philosophy of food for this trip – what you will and won\u2019t eat.<\/p>\n\n\n\n

    No way was I going to Arizona, Nevada, and New Mexico without eating all the special, iconic, and local favorites. <\/p>\n\n\n\n

    Tamales, green chile cheeseburgers, Guy Fieri\u2019s Motley Q sandwich, French food at the Paris hotel\u2026<\/p>\n\n\n\n

    What I didn\u2019t need to do was nosh all day in the car, eat tasteless bread, and fill up on ho-hum foods.<\/p>\n\n\n\n

    Dietitian Directory: 5 Tips on How to Make Peace with Food <\/a><\/p>\n\n\n\n

    Danielle Lithwick MA, RP: Intuitive Eating Series 101<\/a><\/p>\n\n\n\n

    <\/div>\n\n\n\n

    2. Avoid known <\/strong>food triggers<\/strong><\/h3>\n\n\n\n

    Absolutely stay away from any food you are allergic to.<\/p>\n\n\n\n

    But also consider what causes you to feel blah, bloats your tummy, or makes you cranky?
    We want to feel great on vacation, so will eating foods that make you feel icky be worth it?<\/p>\n\n\n\n

    Sugar is my trigger food; it does bad things to every part of my being.<\/p>\n\n\n\n

    Therefore, I avoid it as much as possible – and when I do eat a sweet treat it\u2019s going to be special, and at night, so I can sleep off the dazed coma-like trance.<\/p>\n\n\n\n

    Whatever food makes you feel less than your best, you\u2019re in luck.<\/p>\n\n\n\n

    We are living in a time when food sensitivities and quirks are accepted and accommodated. It\u2019s possible to avoid entire food groups and still eat well.<\/p>\n\n\n\n

    Cleveland Clinic: Food Intolerance<\/a><\/p>\n\n\n\n

    <\/div>\n\n\n\n

    3. Split a meal<\/strong><\/h3>\n\n\n\n

    Best decision we made.<\/p>\n\n\n\n

    Restaurant portions are huge.<\/p>\n\n\n\n

    At first, we told ourselves we would order more if one plate wasn\u2019t enough. Every single time we shared, we came away pleasantly full.<\/p>\n\n\n\n

    This worked especially well at lunchtime when we did not want to roll out of the restaurant and nap away the afternoon.<\/p>\n\n\n\n

    Besides cutting calorie intake, we saved money and avoided the hassle of leftovers.<\/p>\n\n\n\n

    Closely related are situations where you have control over your portions – start small – you can always go back for seconds.<\/p>\n\n\n\n

    National Institute of Health: Food Portions: Choosing Just Enough for You<\/a><\/p>\n\n\n\n

    <\/div>\n\n\n\n

    4. Save it for later, enjoy it twice<\/strong><\/h3>\n\n\n\n

    If splitting a meal doesn\u2019t work in your situation, set aside half your food and save it for later.<\/p>\n\n\n\n

    Most hotel rooms provide a mini-fridge and often a microwave. If you have a kitchenette available, all the better.<\/p>\n\n\n\n

    On a road trip, bringing (buying one if you have to) a small cooler will pay for itself.<\/p>\n\n\n\n

    Everyone has room in their suitcase for a few Ziploc baggies. These always<\/em> come in handy.<\/p>\n\n\n\n

    <\/div>\n\n\n\n

    5. Eat out once a day<\/strong><\/h3>\n\n\n\n

    It helps prevent over-eating and makes dining out a treat to savor.<\/p>\n\n\n\n

    Our pattern is to eat breakfast in – either the hotel breakfast buffet or food we pick up at the grocery store.<\/p>\n\n\n\n

    Then I pack a meal in our cooler – this can be lunch or dinner, depending on the day\u2019s activities.<\/p>\n\n\n\n

    It is very convenient to have a healthy meal with us. If we are at a National Park, hiking, or in a remote location, we don\u2019t have to leave to find food.<\/p>\n\n\n\n

    Pick a special spot to dine – find a beautiful view, such as a picnic table in a local park, and make your picnics into memories. Imagine eating a sandwich with your feet dangling over the Grand Canyon. That’s an experience that’s hard to beat. <\/p>\n\n\n\n

    Bonus tip: After a big meal, take a stroll. You don’t have to break a sweat, but moving after eating helps to keep blood sugar levels constant. <\/p>\n\n\n\n

    \"Man
    There isn’t a restaurant in the world that could compete with this view of Hetch Hetchy in Yosemite National Park. Talk about waterside dining. <\/strong><\/figcaption><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    6. The grocery store is your friend<\/strong><\/h3>\n\n\n\n

    In a foreign country, shopping can be an event in itself. <\/p>\n\n\n\n

    If there’s a farmer’s market or open-air market nearby, consider yourself fortunate.<\/p>\n\n\n\n

    I keep a list of potential grocery store eats on my phone so I don\u2019t stand in the store with glazed-over eyes. There are enough decisions to make while traveling.<\/p>\n\n\n\n

    Grocery stores have many healthy options. Granted, everyone will have a different definition of \u2018healthy\u2019, but a few of our go-to\u2019s; chicken and tuna in pouches, fruits, salads, lightly prepared foods in the deli case, nuts, yogurt, and soups.<\/p>\n\n\n\n

    Higher-end grocery stores, like Whole Foods<\/a>, have an extensive selection of prepared options.<\/p>\n\n\n\n

    Dining in restaurants can get tiring. Some evenings, we want to pick up a roast chicken and salad and eat in our hotel room.<\/p>\n\n\n\n

    Check out our snack\/road trip posts:<\/p>\n\n\n\n

    Day Hiking Food for the Trail<\/a><\/p>\n\n\n\n

    Road Trip Snacks – Packing Healthy<\/a><\/p>\n\n\n\n

    Ketogenic Hiking Snacks: Fueled by Fat<\/a><\/p>\n\n\n\n

    Hiking Snacks from Thrive Market<\/a><\/p>\n\n\n\n

    Snacks for Air Travel <\/a><\/p>\n\n\n\n

    <\/div>\n\n\n\n

    7. Eat salad in a bag<\/strong><\/h3>\n\n\n\n

    Salad bags deserve special mention. The variety at most grocery stores is incredible.<\/p>\n\n\n\n

    Buy a package of disposable bowls and grab a few forks from the deli counter.
    You can mix all the ingredients right in the bag if necessary.<\/p>\n\n\n\n

    To make the meal more substantial, buy a piece of chicken, cooked shrimp, or cooked salmon at the deli.<\/p>\n\n\n\n

    Eating a salad every day is a simple way to get a hearty serving of vegetables (and fiber).<\/p>\n\n\n\n

    Important on the road.<\/p>\n\n\n\n

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    \"Tip<\/figure><\/div>\n\n\n
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    8. Navigate the breakfast buffet<\/strong><\/h3>\n\n\n\n

    We find that steering clear of sticky\/sweet food in the morning makes for a better day.<\/p>\n\n\n\n

    At breakfast look for protein sources with a serving of healthy fat. This will sustain energy better than simple carbohydrates.<\/p>\n\n\n\n

    Even better, bring your own breakfast food, or stock up at the grocery store. <\/p>\n\n\n\n

    If a big restaurant breakfast is a highlight of the trip for you, plan for a few special stops and fill in with lighter options on alternate days. <\/p>\n\n\n\n

    \"A
    Restaurants are getting more creative with protein-rich menu items. Jody loved this trout breakfast, along with the gorgeous view of the Spokane River at Le Peep Cafe<\/a> in Couer d’Alene, Idaho. This was worth every bite.<\/strong><\/figcaption><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    9. Liquid calories are sneaky<\/strong><\/h3>\n\n\n\n

    This is no different at home, but drinks of every kind seem to be a minefield on vacation.<\/p>\n\n\n\n

    Weigh your enjoyment carefully and make a conscious decision. If there\u2019s something special you want to try, consider splitting it.<\/p>\n\n\n\n

    Most vacations involve activity, heat, and possibly high elevation – water is vital to avoid headaches, lethargy, and constipation.<\/p>\n\n\n\n

    Pack an empty water bottle and keep it filled.<\/p>\n\n\n\n

    If the water is not drinkable out of the tap, make it a priority to find safe bottled water when you arrive.<\/p>\n\n\n\n

    The more water you drink, the less appealing sugary drinks will be.<\/p>\n\n\n\n

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    Having my first boba tea with my girls in Ashland, Oregon – worth it! <\/p>\n\n\n\n

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    A post shared by Pacific Northwest Travel Tips (@jauntyeverywhere)<\/a><\/p><\/div><\/blockquote>