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  • Staying Healthy on Vacation

    Published: 06/12/2013


    The summer is finally here and with summer time comes vacationing. Our dietitian Theresa Shank shares tips on how to stay healthy while away from home.

    Maintaining healthy eating habits while on vacation can be a challenge; it’s tempting to overindulge. However there are ways to still go on vacation and not derail your healthy eating habits. Entering your getaway with some ideas about how to eat healthy while still enjoying yourself will keep you on track. Here are some tips to encourage healthier eating while on vacation without making you feel deprived.

    If you are driving to your destination try to pack a cooler filled with healthy snacks such as high fiber granola bars, apples, bananas, peanut butter and jelly on whole-wheat bread, baby carrots and celery sticks in a plastic baggie, and trail mix. By packing these snacks you may be able to avoid the temptations of purchasing fast food and other high calorie convenience items.

    Watch your beverages. Beverages can be a hidden source of calories that really add up. Water is a better choice than tea, lemonade or soft drinks that contain added sugar. Keeping a bottle of water with you at all times will help you stay hydrated and help curb hunger by adding volume to your stomach.

    Make time to work out or be active. When researching hotels for your stay or locations of your getaway, check to see if the place you are staying has a gym or is located near areas for walking, biking, swimming or hiking. Exercising may be the last thing you want to do while you are on vacation but it’s a great way to burn some calories while experiencing the destination in which you are vacationing.

    One meal that can really sabotage your healthy eating routine is breakfast. Because you are on vacation, you might be tempted to order from the buffet or indulge in gourmet options such as eggs benedict or pancakes with sausage. Instead of choosing either option, a healthier food to order off of the breakfast menu is yogurt. Yogurt contains protein and is generally low in calories. Yogurt is also available on almost any breakfast menu and sometimes it is listed as a side dish. If possible, ask for low-fat yogurt and a side of fruit and granola. This way you will be eating healthy without feeling like you're depriving yourself. If you are only offered breakfast through a buffet, choose whole grain oatmeal or whole grain toast with a smear of peanut butter for a nutritious and hunger sustaining meal.

    Eat consciously when out to lunch or dinner. Try to eat relatively lean and avoid refined carbohydrates and sweets. If you order a hamburger, eat it without the bun. Substitute french fries for a sweet potato, side salad, or a side of mixed vegetable. Ask the server if you can have your main dish either boiled or baked instead of fried to slash fat and calories in half. Another way to prepare for eating healthy before dining out is to research restaurants menus beforehand. Choose dishes without creamy sauces; ask for dressings to be placed on the side of your salad, and share both an appetizer and a main entree with someone dining with you.

  • Communications Team