The age-old question, what should we eat for dinner, unfortunately, doesn’t take a vacation. Oftentimes, the most stressful part of a trip is planning meal options in a location you may not be familiar with without the reliability of a fully stocked kitchen. However, you can (and should!) try new foods, eat that extra dessert, and know it is possible to stick to your health goals. But everyone is different. Assessing where you’re at and what you want to accomplish is the first step.
“While some people who eat very healthy and exercise consistently at home in their normal routine may want to let ‘loose’ a little more on vacation, others may like to try to stick to their normal regimen on vacation or continue to make progress towards their fitness goals,” says Sam Topping, a certified personal trainer, nutrition coach, and founder and owner of Top Training. “My rules for vacation are to do whatever you want, as long as you feel good about it. Your vacation should be exactly how you want it to be.”
While this is absolutely what you should do on vacation, infusing a little balance and staying on track can ensure you feel totally relaxed and recharged. Sam shares some easy tips and tricks to find that perfect balance.
Focus on Fresh Local Foods
Putting an emphasis on fresh food could be as easy as a trip to a farmers’ market or checking out the local restaurant options. “For the freshest options, consider items that may be grown, harvested, or caught locally in the area. For example, if you’re vacationing in a coastal city or close to the ocean, fish will likely be one of the freshest protein options available (think places like Hawaii, East and West Coast, Caribbean). Why not take advantage of tasty and fresh food that is unique to the geographical area you are in?” says Sam.
Plot Out Your “Splurge” Meals
If tracking calories is a priority, consider how you approach the day as a whole. “A good approach on vacation could be to eat light during the morning and day and ‘save’ most of your calories for a splurge dinner out at a fun restaurant you’re really looking forward to,” says Sam.
You can even mix and match dishes with those you are traveling with if you want to try multiple items on a menu. “You can easily share dishes with the people you’re traveling with. Instead of ordering your own entree for every single meal, you could order multiple dishes and share with others,” suggests Sam. “Another great approach my wife and I use is to order a bunch of appetizers or smaller plates and share everything! So instead of each of us only getting to try 1-2 foods at dinner, we can share 4-5 different items and get more of a full experience of what that restaurant has to offer.”
Stock Up on Snacks (and Hydrate!)
Take a look at what activities or events you have planned throughout the day, and be sure your body is fueled appropriately with snacks and other easy-to-eat foods. “If you have a full day of activities or if you are the kind of person that prefers to have snacks on board, some great on-the-go options you can grab at gas stations or grocery stores are: beef jerky, protein shakes or bars, baby carrots, fruit, sliced turkey, and Greek yogurt,” says Sam. These can easily be stashed in a hotel fridge to last for the duration of your trip.
“Snacks can also be helpful on vacation if you want to keep things lighter during the day and consume most of your calories in a larger dinner in the evening. This strategy also works well if you are going to be on your feet and doing activities during the day. Higher protein and/or high fiber snack options may help you stay satiated throughout the day if you are banking calories for a bigger meal in the evening.”
And don’t forget to hydrate, especially if you’re out in the sun. “Drink a full glass of water before touching any food at meals,” recommends Sam. “Many people don’t drink enough water on vacation, and being thirsty can often be mistaken for being very hungry. This may help fill you up a bit before you dive right into food.” Tip: Most airports, hotel lobbies, and resorts have areas where you can refill water bottles.
And finally, don’t forget vacations are about the experience of trying something new. “Eat slow, enjoy every bite, focus on keeping conversation with whomever you’re with, and soak in the ambiance and experience of a new restaurant. Make it about spending time and conversing with the people you are with instead of pressuring yourself to eat properly, or on the flipside – mindlessly shoveling food in till you're stuffed.”
Bon Voyage!
For more smart tips and personalized coaching, connect with Sam at: https://toptrainingllc.com/