by Heather Stefan, RD

Summer is a great time to think about vacation, and so is spring break! But with food temptations lurking around every corner, it’s hard to think about eating healthily while away on a trip. And yet, whether you’re taking a family road trip or flying to a unique destination, there is no reason why you should give up on making healthy decisions. The key to making your vacation a nutritional success is to find a balance between simple indulgences and large portions and high-fat food options. Here are a few tips to help you navigate the jungle…

Family Road Trip - Leave on a Full Tank!

Whether you are setting off to an undetermined location or know exactly where your destination will be, a little planning gets you a long way. Always start your trip after a light meal or a snack. This will give you energy for the long haul. When planning your meals, roadside restaurants and fast food stops usually specialize in greasy, high-fat food options. If you pick healthier options, such as small sandwiches or mixed green salads with grilled chicken, you reduce calories and fat grams. Or, instead of stopping at a restaurant, take packed meals and snacks in a cooler. Stop at a roadside stop and have a picnic. It’s a great way to stretch your legs and take in some fresh air. And, if you have kids, it’s a good way to help them burn off some much needed energy. As for snacks: bottled water, trail mix, peanut butter sandwiches, yogurt and fresh fruit are easy convenience items that you can take with you. But don’t get in the habit of snacking your way through the boredom of your long drive. Sip on water or chew sugarless gum to help control those nagging signs. Also, stay clear of filling up on soda pop and coffee drinks. They are full of empty calories with little nutritional benefit, and are usually high in calories.

Flying Healthily

With the soaring cost of gas prices, flying may be your best bet when traveling. With so many safety regulations at the airports, knowing what you can and can’t bring may keep you from packing healthy snack foods yet relying on airport food courts and restaurants. Since mealtimes are often short at the airport, bringing food to eat at the gate is a timesaving option. Whether you buy it there or bring it from home (inside your carry-on with the allotted amount of luggage and carry-on liquids), you can control your food options with items like a sandwich, veggies and broth soup. Also, remember to keep yourself hydrated; flying can lead to dehydration. Choose water or 100% juice over pop and alcohol. And, peanuts will satisfy you better than the pretzels!

Arriving at Your Destination

Whether you’re staying at a hotel, an all-inclusive resort, a condo or cabin, you can tailor your trip around an eating plan that is right for you. If your hotel offers a continental breakfast, pick yogurt, fresh fruit, cereal and low-fat milk as your breakfast. At an all-inclusive resort or cruise, you may find yourself “pigging-out” just because you can. Pick and choose your battles! If there are foods that you don’t have often, pick those over your everyday foods. And, watch your portions. Try small amounts of those high-fat rich foods and load your plate with fresh fruit, vegetables and lean proteins such as grilled fish.

It is easiest to control your diet while on vacation when you stay at a condo or cottage. With access to your own kitchen you can plan your meals around foods you know will be good choices. This is also a fun time to try new recipes and “theme” meals, since you probably have more time to spend preparing your meals.

Simple Indulgences

Vacations are a great time to see new sites and explore new places. They are also a perfect time to enjoy the local flavors and flare. If the area you are visiting is known for a specific dish, then, by all means, enjoy it without guilt! As always, it comes down to how much you’re eating, so limit those special treats. And keep your diet routine while you are traveling. Stick to three meals and snacks, just like you would at home. If you are eating out at restaurants most of the time, split a meal with another traveler or order ala-carte entrees. Also, remember that a vacation is a great way to add extra exercise by walking. Even if you get away from your typical workout routine, you can put on your pedometer and set realistic walking goals. By simply planning ahead you will be able to enjoy all the indulgences of your vacation while maintaining a healthy lifestyle!

About the blogger:

Heather Stefan, RD, is a local, private-practice dietitian, health educator and nutrition coach who specializes in using a non-diet approach to weight management through an online weight loss program called Real Living Nutrition Services (http://www.reallivingnutrition.com/). For more information, please visit her website at http://www.heatherstefanrd.com/, or you can email her your nutrition questions at heatherstefanrd@gmail.com .