This is the season for traveling and summer vacations. While we often do lots of research to find a great travel destination, we often do not have a plan to stay healthy while we are away.
As a nutritionist, I spend a lot of time this season teaching clients how to stay healthy, lose weight, and keep it off while enjoying summer vacations. I also enjoy traveling for fun and travel for work as well, so I am always fine tuning simple strategies to maintain a healthy lifestyle while being out of town.
Here are five simple and painless strategies to implement while taking on your next trip.
1. Drink plenty of water.
Staying hydrated is very important while traveling. Often, especially when flying, you may feel sluggish and fatigued due to dehydration. People also mistake feeling hungry when they are really just dehydrated. Keep a bottle of water handy while traveling. If you are going to an exotic location, find out in advance about the safety of drinking the tap water and then plan accordingly. If you are taking a road trip or a bike trip, always keep some water on hand. You can also stay hydrated by eating more high-water fruit like watermelon and cantaloupe.
2. Eat mindfully
Be mindful of what and how much you eat. As I tell clients, vacations are not a time to begin a diet. It is also not a time to go completely overboard. I suggest enjoying the local cuisine but do not overdo it. Planning in advance helps a lot. Identify the local cuisine that you want to try and plan your eating around that. If you want to enjoy local pasta in Italy, for example, skip the bread. An occasional alcoholic drink is also okay, but best to enjoy a glass of wine with dinner as opposed to on an empty stomach. When it comes to food and drink, think moderation.
3. Enjoy plenty of fruits and veggies.
One of the easiest ways to keep your eating plan in check and to avoid going overboard is to be conscious of including fruits and vegetables in your daily diet. I suggest incorporating a fruit or vegetable at each meal. Try to include a fresh fruit serving in the morning with breakfast or as a mid morning snack, and include some kind of vegetable dish with lunch or dinner. It can be a fresh salad, a cooked vegetable, or a healthy soup option.
4. Eat structured meals.
Eating structured meals is one of the best ways to keep your diet in check. Try for a healthy breakfast including some protein to keep your blood sugar in check. A Greek yogurt with fruit, eggs with whole wheat toast, or whole grain toast and peanut butter are some good choices. Try to skip the pastries, especially in the morning. Do not skip lunch. If you are on the run, be mindful to sit down and enjoy a healthy lunch even if it is a quickie. A salad with grilled fish or tofu, a turkey sandwich, or a veggie burger is a good choice. If you want to indulge in the local cuisine, that is ok on occasion, but think portion control. And skip the fried foods. Finally, don’t go totally overboard at dinner.
5. Get active and do what you love.
One of the best ways to explore a new location is to walk, walk, and walk. Be sure to pack comfortable walking shoes so that you can get plenty of exercise. Other types of exercise, such as swimming and biking, are also great, especially in summer months. Find out if there is a pool where you are staying, or better yet, if possible, book a hotel with a pool. Regardless of what exercise you choose to do, the most important point is to incorporate it into your day and do it.
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