How many times have you dieted for weeks before your vacation only to return home with a 5-10 pound souvenir? This year, make a commitment to eating right and maintaining a healthy diet while you’re on vacation as part of a daily victory with big rewards.
If you slip up occasionally and splurge a little, don’t beat yourself up; just clean it up at your next meal. Make time to boost your exercise and activity level so the new clothes you bought look as good on you when you come home as when you left. But the main reason to eat a healthy diet on vacation is to maintain high energy levels so you can fully enjoy your time off.
How do you achieve the best energy levels when traveling in planes, driving crowded freeways and sleeping in hotel rooms? By avoiding high-carbohydrate and fatty foods and eating healthy snack alternatives and meals that balance blood sugar throughout the day.
When Gene and I travel, we always plan ahead and pack a portable backpack cooler with nutrition bars like Balance Bars for snacking, protein powder, a stick blender and a baggie of sliced almonds for making balanced protein smoothies each morning. If we are flying or driving, we pack a breakfast or lunch sandwich along with easy to eat fruit like grapes, blueberries and apples. We avoid all fast food restaurants and look for gourmet or natural grocery stores for lunch. We eat dinner in high quality restaurants and choose from healthy snack alternatives. Don’t forget to keep plenty of pure water handy when traveling.
Below is a sample day that we follow:
Departure Day Breakfast: Flying or driving
Bagel sandwich - Slice a bagel in half and remove the soft middle. This can reduce the carbohydrates by 1/3. Fill with 4-6 ounces of lean sliced turkey, sliced tomato, cucumber, sprouts and a quarter of an avocado.
Protein Smoothie - Combine organic fruit juice, ice, whey protein powder and sliced almonds and blend until smooth.
Look for a high quality natural grocery store. Choose from ready-made tuna or chicken salad and a fresh organic apple or a ready-made chicken Caesar salad and add fresh fruit (grapes).
An energy bar like Balance Bar with bottled water
Dinner in Restaurants
Dinner salad with dressing on the side
Grilled salmon, shrimp or chicken breast
Mixed steamed or grilled vegetables
Glass of red or white wine
*Joyce Daoust is a Certified Nutritionist, Balance Bar® spokesperson and national best-selling co-author of THE FORMULA, A Personalized 40-30-30 Weight Loss Program