Maine—specifically the southern coast of Maine—that’s all I think about this time of year as I anticipate our family vacation. There’s the cooler air, the ocean, trees, and time with family. But for a registered dietitian or for anyone trying to stay on a diet or get leaner, vacation can be a real challenge. There’s the travel (lots of sitting, sitting, and more sitting) and the convenience food (airport fare, fast food), and, of course, the special celebratory meals and cookouts.
Here are some strategies for staying healthy on the road.
Heading Out
Before you leave for the airport or hop in the car, eat a healthy meal or snack so you can be virtuous about at least one-quarter of your day. Bring along your own snacks in a cooler or lunch bag with a cold pack. You can bring fruit, Greek yogurt or yogurt sticks, low fat cheese and whole grain crackers, etc. I like to include higher protein options as well, such as no-nitrite turkey jerky, dry-roasted edamame, and nuts or seeds.
I also throw a few items in my carry-on that fall under the “treat” category because, inevitably, I do want a little something sweet—and better to have planned for it than fall victim to the delicious, fragrant, calorie- and fat-laden cinnamon roll. My favorite strategy for this is the “one dietary indiscretion rule.” It comes from the American Heart Association recommendation that we keep our sweet and treat calories to approximately 150 calories for women and 200 calories for men.
I keep to those calories most of the time by packing a few lollipops (mouth-busy) and some good 70 percent or better dark chocolate in small bars (you get a few health benefits here, too). I may tuck in a few ginger snaps (portioned out in a baggie) or a few meringue cookies, which are hard to overeat because they are so sweet (they’re pretty much just egg whites and sugar). This way, I have a plan to meet the craving and a list of, ideally, four or five foods that might meet that need, but which won’t unravel my health efforts. Life is too short for guilt.
Think About Your Drink
Air travel in particular tends to dehydrate us. Simply being out of our routine might mean that we are drinking less as well. A vacation routine that includes a commitment to drinking a certain number of water bottles or glasses of water per day can help many dieters stay on track or at least not gain weight. Studies show that we are prone to eating more when we are dehydrated (whether at home or on the road), so when in doubt, take a sip. I tend to drink more when it’s flavored water, so I may add a little tart cherry juice and a splash of lime just to make it interesting. Some of the carbonated waters such as La Croix or Pellegrino offer flavors now as well.
On the Road Again
There are some tips that make road travel a bit healthier once you’ve munched through the healthy delights in your cooler. Stop at a local grocery store. You will have so many healthy choices and no tempting option of getting fries on the side. You can get a turkey sandwich, apple slices, and carrots. You can get tuna sushi. There are soups and mini veggie trays—all waistline and diet-friendly. How about a quick stop at some of the local farmer’s markets? You can refresh your supplies with fresh apples, peaches, and other colorful favorites. This adds to your total daily fiber tally, too, which is integral in weight management and better health. The Cooper Clinic in Dallas recommends that men strive for 38 grams of fiber per day and that women should take in closer to 25 grams per day.
Eating Out
We all have to eat out at a restaurant at some point on the trip (maybe multiple times). Given that the average restaurant meal quickly and easily adds up to more than 2,000 calories (more than some people need for an entire day), choose wisely. See some of the strategies below:
- Ask that the bread be removed right away
- Minimal oil, no butter
- Dressings and sauces on the side
- Lean and green to start—order a salad as an appetizer for volume
- Look for key words such as broiled, steamed, and grilled
- Be creative—pull the fruit cup from the kids’ menu for a smaller side of color
- Ask for a half portion or double veggies instead of an empty starch
- If you don’t love it, leave it! The calories aren’t worth it, and you can get something fabulous at another meal on another day
Even just a little planning goes a long way, so consider committing to even one food rule or strategy for the trip. If you happen to see me on the road, roll down your window, and I’ll throw a high-quality protein bar your way! Happy to share!
Meridan Zerner is a registered and licensed dietitian and is board certified in sports nutrition. She joined the Cooper Clinic Nutrition Department in 2007 where she specializes in weight management, exercise and sports nutrition, cardiovascular health, and nutrition through the life cycle.
