How Do I Diet While Traveling?

It’s summer. We are all taking trips and vacationing. BUT, how in the world do you stay on track with your fitness and health goals while on vacation? It’s actually not too complicated. We’ve broken it down into 4 simple steps for you to follow next time you are hitting the beach with your friends and family!

1. Prioritize High-Protein Meats: When dining out, selecting protein-rich meats is an excellent way to fuel your body and keep you satisfied. Look for these high-protein options on the menu:

• Grilled chicken breast: Lean and packed with protein, this is a versatile choice that can be found on many menus.
• Turkey or chicken breast slices: Perfect for sandwiches or salads, these lean cuts provide a healthy protein boost.
• Fish and seafood: Opt for grilled or baked fish, such as salmon, trout, or shrimp, which are rich in omega-3 fatty acids and protein.
• Lean cuts of beef: Look for options like sirloin, tenderloin, or flank steak, and ask for them to be prepared without heavy sauces or excessive oil.
  
  

2. Embrace Complex Carbohydrates: Carbohydrates are essential for providing energy and keeping you fueled throughout your vacation adventures. Instead of simple carbs like refined grains and sugars, opt for these complex carbohydrates:

• Whole grains: Choose whole wheat bread, brown rice, quinoa, or whole grain pasta to get a good dose of fiber and nutrients.
• Sweet potatoes: Swap regular fries for sweet potato fries or baked sweet potatoes, which are rich in fiber and vitamins.
• Legumes: Incorporate beans, lentils, or chickpeas into your meals for a protein and fiber-packed carbohydrate boost.
• Fresh fruits: Snack on seasonal fruits that are packed with vitamins, antioxidants, and natural sugars to satisfy your sweet tooth.

3. Request Sauces and Dressings on the Side: Many dishes at restaurants are accompanied by rich, fatty sauces or dressings that can add unnecessary calories and unhealthy fats to your meal. Instead of skipping them altogether, ask for these accompaniments on the side:

• Salad dressings: Opt for vinaigrettes made with olive oil and vinegar or choose lighter options like lemon juice or balsamic vinegar.
• Sauces and gravies: Request these to be served on the side, allowing you to control the amount you use or even skip them entirely.
• Condiments: Be mindful of high-calorie condiments like mayonnaise or creamy sauces. Opt for mustard, salsa, or hummus as healthier alternatives.

4. Hydrate and Opt for Smart Snacking: Staying hydrated is crucial, especially when you're on the go. Carry a refillable water bottle with you and sip on water throughout the day. Additionally, plan ahead for smart snacking:

• Pack healthy snacks: Bring along portable snacks like nuts, seeds, protein bars, or fresh fruits to curb your hunger between meals.
• Seek out local markets: Explore local markets or grocery stores to find fresh produce, yogurt, or healthy snack options that align with your dietary preferences.

Eating healthy while on vacation doesn't mean sacrificing the joy of exploring local cuisines or treating yourself to delicious meals. By choosing high-protein meats, opting for complex carbohydrates, requesting sauces on the side, and staying hydrated, you can enjoy a balanced and nourishing vacation experience. Remember, moderation is key, so savor those special indulgences guilt-free. Bon appétit and enjoy your time away while not losing all your progress!