Summer vacation makes it easy to toss your cares aside, including all good intentions of eating healthy. To avoid bringing home an extra five pounds as an unwanted souvenir, you’ll need a plan.
“Vacations often mean you’ll be eating most if not all of your meals out,” says Alissa Rumsey, MS, RD, spokeswoman for the Academy of Nutrition and Dietetics (AND). “You’ll also likely be eating more indulgent, high-calorie foods. Together with less physical activity this can lead to weight gain.”
The good news is you don’t have to abstain from all goodies while exploring new lands. Just keep the following tips in mind to enjoy your trip without guilt.
1. Allow yourself one vacation meal splurge per day
“If you’re dying to try a famous brunch place, eat smart for your other meals that day,” says Rumsey. Look up restaurant menus online ahead of time for options that include grilled fish or other lean proteins and fresh vegetables.
2. Split high-calorie dishes with your vacation pal
Don’t feel you have to finish the entire entree, dessert or meal, says Rumsey. “Pay attention to your hunger cues and stop when you’re full.” High-calorie dishes to watch for include fried items, entrees swimming in sauce or topped with thick cheese.
3. Visit a local farmer’s market
Farmer’s markets make for a great place to get a local perspective on the city, says Rumsey. “You can also pick up delicious fruits and vegetables that may not be in season in your part of the world. I’ve tasted fresh figs in Turkey, kiwifruit in New Zealand, and juicy tomatoes in Italy.”
4. Be picky
Decide on what you really enjoy and skip the rest, says Rumsey. “If you’re not a dessert person, for example, skip the tiramisu in Italy and opt for their pizza instead.”
5. Look for DIY easy breakfast and snack foods
“Grabbing Greek yogurt, nuts, whole pieces of fruit, pre-washed chopped vegetables and hummus are great choices that don’t require preparation or cooking,” says Lori Zanini, RD with HealthCare Partners, Southern California. Granola bars, dried fruit and nuts also keep hunger at bay so you avoid making poor choices when you’re on the go.
6. Drink water
Staying well hydrated may keep you from confusing hunger and thirst cues. “You may forget to drink fluids if you’re on a busy sightseeing schedule,” says Zanini. “Take water with you and maintain proper hydration to help you listen to your hunger cues and prevent overeating.”
Lastly, keep in mind you don’t need a gym to get in some exercise. “Look for local walking tours and visit the city’s tourism website for popular activities,” says Zanini. Try to stay at a hotel within walking distance of major landmarks, restaurants, shows, etc. and walk instead of taking a cab. Runners may also discover small local races, which can be a good way to meet the locals and see the city by foot.
