Vacations are a time to take a marvelous break from your daily work and home routines. However for many of us, it is also a time when healthy eating habits are thrown out the window!
Even the health-conscious commit plenty of mistakes that ruin their healthy nutrition intentions—for themselves and their kids—when out on an R&R.
But there are easy ways to minimize these health goal slip-ups. Here are simple tips on how to eat healthy during vacations.
Eat smart when you eat out!
Start with a garden salad. This will fill you up with the right foods first. Remember, just because the restaurant gives it to you doesn’t mean you have to eat it. It’s been proven that restaurant portion sizes are increasing.
Bottom line: unless your activity level is drastically changing, your calorie needs are not increasing. This means if we continue to eat everything the restaurant serves us, we might unintentionally gain weight.
Sit down at a restaurant assuming that the portion they serve you is going to be too much for you, and don’t eat it all. You can ask for a “doggy bag” right away to get the food out of your sight or even split the meal with someone.
It is also worth remembering that just because the restaurant serves it to your kids, and they don’t eat it, doesn’t mean YOU have to eat it. Limit the bites and tastes off their plate.
Avoid the kids menu
In general, kids menus are very limited in options and cater to picky eaters (for example, cheese pizza or pasta with butter). Think outside the box and order your children something from the regular menu. There are usually great appetizers that are a good size for a child’s entree (quesadillas, pita chips and dip, coconut shrimp with veggies, etc.), or you can combine sides, such as tortilla chips with fresh salsa, rice, and beans.
You could also order an adult entree that can be split between two children (chicken, broccoli with olive oil pasta,or ask if an adult entree can be made to a child’s portion (scrambled eggs and toast is good any time of day). It’s possible to have a restaurant meal your kids will love that doesn’t include french fries!
Try something new
Vacations are a great time to expose your children to new foods, especially if they are reluctant to try new things. This is a wonderful way to experience local cuisine and show your children that you are relaxing, enjoying your meal, and branching out as well!
Balance your plate
This means having a small portion of meat and carbs and lots of fruits and veggies. Many restaurant meals serve very small vegetable portions and several grain options. Feel free to ask your server to make substitutions and try what your travel destination has to offer. Even pizza can be made into a healthy option if you ask for veggies on it, like peppers and even go for the wheat crust or serve veggies on the side.
Hydrate smartly
Water is always the best choice to hydrate everyone in your family, especially if you are vacationing somewhere warm.
If you or your children want a treat, avoid soda and split a tropical juice or “virgin” cocktail (in the Caribbean, many of these drinks are made with fresh fruit/vegetable juices and can be a fun alternative!)
Cook for yourself (really!)
If you have a fridge in your room, take advantage of it and use it to store quick meal/snack ideas such as milk for cereal, fruit, and leftovers.
If you have a kitchenette, find out when the farmer’s market is in the area you’re vacationing and check out what local farmers have to offer. Not only will you be supporting the local economy and stocking up on healthy foods for meals and snacks, it can be a great memory for your kids. (“Remember last time on vacation when we made that great spaghetti sauce with stuff from the farmer’s market?”)
Pack your own snacks
Yes, pack them in your suitcase. Easy, spoilage-resistant options are granola bars, trail mix, small nut butter packets, dried fruit – if you are not close to your suitcase weight limit, which is difficult to do!
Healthy cruising
Just because the cruise ship is serving it, doesn’t mean you have to eat it. Cruise ships are known for having any food at any time of day. It is definitely hard to shift your thinking to focus on what your body needs instead of what your eyes see.
You and your children should find other activities during non- meal times and try to keep a somewhat regular eating schedule; this will help you avoid eating just because it looks good (and you know it will look good).
Buffet rules
Avoid the Clean Plate Club (also known as “if you take too much food at the buffet, don’t feel bad if you have to throw it out”). Yes, it’s horrible that we waste so much food, but you are NOT helping anyone less fortunate by stuffing yourself full of food you took and then decided you didn’t want.
Be thoughtful about how much food you are taking while you are standing at the buffet. This is a great way to teach your children moderation and to be mindful of what they are eating.
If you truly want to eat healthy during vacations, it’s important to make sure everyone in your family gets enough whole grains, fruits, veggies, and water. This is especially important for children who can be prone to constipation.
Whole grains are a good source of fiber and minerals. The fruits and vegetable options are there if you look for them. This is also a good time to expose your kids to new fruits and vegetables that they might otherwise be reluctant to try.