With the arrival of summer comes the oh-so-anticipated summer trip. For some people, this is synonymous with weight gain since no one wants to diet while on vacation. But the truth is that you can indulge and fully experience every plate…I mean place, without ruining a year’s worth of hard work.

By adding these six healthy tips to your travel routine, I promise you will be able to savor every moment of your trip without the nagging guilt of breaking from all your healthy habits.

Tip 1: Always carry healthy snacks with you. Airports, airplanes and vending machines do not offer healthy options and they’re tough on your wallet. By having healthy snacks handy you will make better choices and avoid overeating. Here are some of my favorite travel snacks: granola bars (watch the sugar content), trail mix with dried fruits and nuts, individual packets of nut butters (so delicious on fruit), whole-wheat crackers with reduced-fat cheese, dehydrated kale chips, dried coconut slices, and salmon/turkey jerky (look for brands with low sodium and no added preservatives).

Tip 2: Drink water whenever possible. When flying, especially on long flights, keep the alcohol and coffee consumption to a minimum. They can lead to dehydration, which results in headaches, fatigue, and reduced concentration. Drink more water throughout your vacation and don’t waste your valuable calories on juice or soda.

Supertip: While you can’t go through security with a full bottle of water, you CAN take an empty one! Just fill it up at a water fountain inside.

Tip 3: Be selective and smart with your indulgences.When I travel I like to eat two substantial meals a day, preferably a hearty breakfast and an early dinner. This provides me with enough energy throughout the day while still allowing me the chance to try local delicacies* guilt-free. When we travel, we eat out more and therefore tend to overeat. Cutting down to two meals a day lends some occasion to the sampling of regional foods without leaving you feeling stuffed or bloated.

Eat breakfast.Breakfast prepares your system for a full day of activities. Choose a meal that is high in protein and high in fiber (local fruits and grains). This will provide long-lasting energy to help you make better choices throughout the day.
Avoid eating late at night as this will disturb your sleep (you thought jet lag was bad?) and make you feel bloated in the morning.
*If you can get it stateside, it ain’t a delicacy. You might think of a McDonald’s sundae as an indulgence, but if you’re in Italy do as the Italians do and opt for a small gelato from a local hotspot instead.

Tip 4: When it comes to activities, do as the locals do. Take advantage of your location! If you are in the Caribbean, go snorkeling or try paddle surfing. If you are in a big city like Chicago or Paris, take a walking tour of the amazing architecture. If you’re in Buenos Aires, take a tango class from the pros. There is always an opportunity to be active. If you follow tip 3, take a moonlit stroll after dinner.

Tip 5. Share whenever possible. I know, I know, you just have to try the homemade Baklava. Don’t let me stop you! But why not share? That way you can have your cake (literally) and eat it, too.

Tip 6. Be kind to your stomach.Traveling can wreak havoc on your digestive system. Make sure you eat enough fiber throughout your trip (fruit, vegetables, whole grains) and drink enough water. Eating probiotic-rich foods (yogurt, kefir, kombucha tea) has proven to help aid digestion. And when that spicy Thai dish doesn’t sit quite right? Try herbal teas like ginger and peppermint to soothe the stomach.

For more travel tips visit my Pinterest page.

How do you stay healthy while traveling?

Written by Alanna Cabrero, MS, RD

Originally posted on NYHRC Tumblr

References:

How to Eat Healthy While Traveling. USA Today.

7 Ways to Lose Weight On Your Next Vacation. Fodor’s.

Edited by TCabrarr