While we love soaking up the sights and staying in a gorgeous hotel as much as the next jetsetter, we have to level with you: The best trips revolve around eating (and drinking) our way through our destination. But between trying local fare, tasting wines from new-to-you terroirs, and seeing if that buzzy cocktail bar is actually worth the hype, it can sometimes feel like your nutrition is totally taking a backseat.
Turns out, you’re not the only one feeling this way. A study from 2016 reveals the average person gains about one pound per vacation. Meanwhile, a more recent report finds a link between frequent business travel and obesity. And, even if weight gain is not a concern, those who don’t receive all their recommended nutrients might experience fatigue or even a weakened immune system.
Staying healthy and enjoying your vacation to the fullest might seem at odds with each other, but professional nutritionists would disagree. “The biggest mistake is having an all-or-nothing mindset,” explains Dr. Ginger Hultin—DCN RDN CSO—owner of Ginger Hultin Nutrition in Seattle and author of Anti-Inflammatory Diet Meal Prep. “So many people are either dieting and restricting, feeling guilty if they eat the foods they want to, or they’re binging on foods that they don’t typically ‘get’ or allow and end up feeling bloated and fatigued.”
Instead, it’s all about balance, and these pros are here to help you do just that.
Thomas J. Story
Eat Often
If you’re packing your itinerary with back-to-back tours and activities, you might end up skipping meals. But while forgoing lunch might seem like a clever way to reduce your food intake, Emily Edison, MS, RDN, CSSD, says that’s not always the case. “When we skip meals and snacks we can get grumpy, have a hard time staying present and, as we get more hungry, it is harder to listen to our internal cues for fullness,” shares the registered dietitian, who owns Momentum Nutrition in Seattle.
The secret, she says, is to eat throughout the day. “Overeating, feeling stuffed, and uncomfortable is easier when we are overly hungry,” Edison explains. “Be present and listen to your body with regard to what you really want and how much to eat.” If you’re concerned your packed schedule will throw a wrench into your meals, throw some nuts or a protein bar in your bag before you depart for the day.
Thomas J. Story
Don’t Ditch Your Daily Diet
Hultin has no problem with having gelato in Italy or a churro in Mexico City—“eating when traveling should be fun,” she adds—but she doesn’t want you to totally desert your daily diet. “If you have a healthy eating routine at home, you can simply transition it to your travel,” she says. For example, if you kick off your day with a high-protein breakfast, maybe don’t reach for pancakes every single day at the continental breakfast.
“I like to think of it as a nutrition matrix or framework that’s flexible,” she adds. “Can you [eat] fruit every day? Can you try to find a protein source at each meal? How many veggies are you able to order each day? Knowing what you’re looking for and then getting creative with ordering can be a fun way to try new foods when traveling.” Hultin says staying hydrated as well as consuming enough fiber and protein are key for feeling your best.
However, if you want to get your nutrients and try something new, do your research. “Look for fresh ingredients that are local to the culture,” Edison says. “‘Farm-to-table’ restaurants can help ensure that ingredients are locally grown and full of nutrients.”
Whether you’re grabbing a quick bite or treating yourself to a top-tier restaurant, you should never discount your dietary restrictions. Perhaps you’re gluten free, dairy free, allergic to eggs, or are a vegetarian,” Hultin says. “Be sure to have that written down in the local language so you can communicate your needs as clearly as possible.”
Thomas J. Story
Limit the Booze
Who doesn’t love a frozen, boozy beverage poolside? Though drinks might be part of the local experience, use your best judgement. “Just tune in and reflect on how you want to feel and how to set yourself up for success,” Hultin recommends. “For some people its tips like being sure to enjoy alcohol with food, not on an empty stomach. For others, it’s thinking about the volume of drinks or how many they might have so at least they have a plan.”
And, thanks to the rise of mocktails and non-alcoholic beers, it’s even possible to have a delicious, booze-free getaway. “You’d be surprised at the amount of people who are experimenting with alcohol-free travel and loving it,” she adds. “All I hear is, ‘I felt so much better. I had more fun.’”
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Keep Moving
Diet and exercise go hand in hand, so don’t forget to add a little of movement to your out-of-town routine. You can clock in a lot of steps roaming new neighborhoods—or even hiking a national park—Edison encourages you to think outside of the box. “Try out a new fitness class at the gym, take a swim in the ocean, or dance the night away with local music,” she recommends. Not only is it a great way to keep your pulse pumping, but you can also get an inside look at your vacation spot’s fitness scene.