Vacations offer a much-needed break from the daily grind, allowing people to relax and recharge. However, for those on a health-conscious diet, dining out can present challenges. With meal-inclusive accommodations, food stalls, and tempting dessert shops, overeating becomes all too easy. In order to maintain a balanced diet while traveling, here are eight expert-endorsed tips:
1. Say no to buffets and opt for appetizers with side vegetables: Nutrition professor Dr. Joan Salge Blake recommends avoiding all-you-can-eat buffets and restaurants known for their oversized portions. Instead, focus on quality over quantity. Choosing appetizers and pairing them with side salads or grilled vegetables will leave you feeling satisfied.
2. Review menus beforehand: Registered dietitian Kimberley Wiemann suggests checking out restaurant menus online before making reservations. This allows you to make smarter choices and avoid overindulging in the moment.
3. Stick to the “BDD” rule: Clinical and holistic nutritionist Megan Lyons swears by the “Bread, Drink, and Dessert” rule. During regular meals, choose only one of these categories. However, on special occasions, such as birthdays or anniversaries, you can indulge in all three without guilt.
4. Practice portion control and stay hydrated: Health and wellness coach Whitney Prude recommends enjoying local cuisine in moderation. Opt for smaller portions or share dishes with travel companions. Additionally, drinking water is essential for a healthy diet. Carry a refillable water bottle and aim to stay hydrated throughout the day.
5. Prioritize protein and fiber: Registered dietitian Gisela Bouvier suggests incorporating high-protein and high-fiber foods into your diet. Fruits, vegetables, legumes, and grains are excellent sources of fiber, while meats, eggs, tofu, and dairy provide protein. These nutrient-rich foods keep you fuller for longer.
6. Limit alcoholic beverages and try express workouts: Clinical exercise physiologist Karen Owoc advises cutting back on cocktails and opting for healthier alcohol choices. Some fruity cocktails can be loaded with empty calories. To counteract indulgences, Owoc recommends incorporating quick express workouts into your routine. These can be as short as eight to 12 minutes and can be done without any equipment.
7. Stay active while exploring: If gyms are not available, personal trainer Loujaina Sheikh suggests engaging in calorie-burning activities like walking, biking, hiking, swimming, snorkeling, or kayaking. These not only provide exercise but also allow you to enjoy the beauty of your surroundings.
8. Avoid the mindset of being “bad” while on vacation: Registered dietitian Caroline Young advises against the belief that you can indulge excessively and make up for it later. This mindset creates unhealthy pendulum swings in eating habits and negatively affects metabolism, mood, and emotional regulation. Instead, focus on practicing healthy eating habits before and during your vacation.
By following these expert-approved tips, you can maintain a balanced diet while enjoying your vacation to the fullest.
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