How to Keep it Healthy on Vacation

Over the years, I have heard many people come home from vacation and complain about how much weight they gained or how poorly they ate. For some reason, vacation seems to be synonymous poor eating habits. You may be thinking, “Why would I want to eat healthy on vacation?” My question to you is, “Why would you not?”

Convenience and cost seem to the primary concerns while traveling. I realize we live in a very fast-paced “I want it now” society. No time to “prepare” – just give it to me! Consequently, we have become a “Fast Food Nation.”(1) However, even in fast food, there are healthier options – and not always the ones you think. For example, a salad with meat, cheese, bacon bits and dressing will pack more calories than a cheeseburger. However, take off the meat, cheese and bacon bits, add lots of vegetables and a small amount of dressing, and you have a healthy, low-calorie, low-sodium, low-sugar meal that still tastes great! Want protein? Add your favorite nuts or seeds for healthy protein and flavor. Restaurants don’t typically have nuts and seeds; therefore it is best to pack your own. They keep well and are light-weight for carrying in a purse or pocket.

Your best option, however, is to make your own food, even while traveling. It is not always an option to bring a bunch of food with you on a trip – especially when flying. However, many destinations have grocery stores nearby where you can get basic necessities and keep them in your room. Most hotels have a mini refrigerator in the room or by request for a nominal fee. Keeping basic necessities on hand saves you both time (convenience) and money, and provides more nutrient rich foods and less of the unhealthy stuff.

Basic necessities to have on hand are:

fruit (both fresh and dried)
nuts and seeds
vegetables (ones you can eat raw)
healthy cereal and/or oatmeal packets
milk (we use rice milk)
quality bread and/or tortillas
peanut butter (non-hydrogenate)
jam
tuna
mayo
salt, pepper, garlic
aluminum foil or baggies for packing

Spices and baggies are easy to pack in a suitcase if checking baggage. These basic foods should last at least a week, will cost less than one meal out for a family of four, and are easy to pack and take with you when out exploring. The classic PB&J sandwich is great because it doesn’t need to be refrigerated and offers some good, hearty protein. Throw some baby carrots or snap peas in your bag and you’ll have a great lunch that will help provide energy for your journey.

Believe it or not, it takes just as much time to stand in line and wait for your meal to be prepared as it would for you to make it yourself. The only difference with making your own is that it takes a little foresight and planning. You will need to plan the time to make your meals before leaving for the day and have something to carry it in. You can get a inexpensive small soft-sided cooler, flatten it, and pack it in your suitcase to use for this purpose.

Let’s face it, though, sometimes we need a fast food restaurant. For example, if flying on an airplane, you may be better off getting lunch or dinner from the airport terminal before boarding the plane versus polluting your body with the nasty airplane food. Additionally, many amusement parks won’t allow you to carry in food because they want you to spend money on their park food. If this is the case, it is best to choose a place where you can order vegetables with rice or potato and skip the bread and fried foods. If you order meat, it is best to order grilled or rotisserie versus fried or cured. I always carry protein bars with me and can usually get them into amusement parks by saying I have dietary restrictions. For beverages, stick with water (which keeps you hydrated) versus soda and other prepared drinks that often contain excess sugar and chemicals.

Okay, let’s move on to cost. Yes, I know you can get a jumbo burger for 99¢. However, what will eating that burger cost you later? Heart burn? Indigestion? Gas? Constipation or diarrhea? Looking longer term, what about high cholesterol, high blood pressure, or cancer? In reality, it is really not worth the 99¢. Spend a little more to get something that is healthier and actually tastes better. Besides, if you actually knew why the fast food burger was so cheap, you would never want to eat one anyway. I’ll save that topic for another article (wink). So, be sure to budget your meals appropriately.

Having traveled all over the world, myself, I know there may be challenges with eating health. However, with a little foresight, you can save time and money while eating delicious, healthy food and come back from vacation without any regrets, feeling happier and healthier! Need help planning meals on the go? Contact me for a free consultation and let’s see what we can accomplish together.