A summer vacation often means getting away from it all — including your fitness regimen.
But whether you’ve recently lost weight or want to maintain your current physique, going on a vacation should not signal a break from healthy nutrition and fitness, experts say. With a little planning, you can make good food choices and enjoy your vacation without sacrificing your health goals.
One of the biggest challenges people face on vacation is a lack of control over their eating environment, says Maria Walls, a registered dietitian with Weight Watchers. Different routines, a wide variety of food and alcohol, and more time to indulge all can contribute to eating with reckless abandon, she says.
“When you don’t know what they’re serving you is when you don’t feel like you have control,” Walls says. “Take control of the situation by taking control of the food.”
Bring your own food, including fruits, vegetables and healthy snacks, or call ahead and ask for low-fat, healthier alternatives, she recommends. Most airlines, hotels and cruise ships offer healthy options, so don’t be afraid to ask.
Also, opt for soups and salads with dressing on the side, or grilled lean meat instead of fried, and ask for foods cooked in broths, lemon juice or seasoning instead of creamy sauces.
While moderation is always the order of the day, you can afford to splurge a little, says Alice Schuler, a registered dietitian with DeKalb Medical Center in Decatur, Ga. If you eat light for two meals, then you can go a little overboard on the third meal; or if you consume a lot of fruits and vegetables, then you can treat yourself to a small portion of dessert.
“Select carefully,” Schuler says. Don’t skip a meal to eat heavily later, but allow yourself to enjoy a small portion of something you really want without feeling guilty, she recommends. “You can eat healthy anywhere you go, but at some places, it’s just harder.”
And don’t forget your exercise. Try to include walking, hiking or swimming as a regular activity during your trip.
DIETARY DO’S AND DON’T’S
If the name sounds luscious and creamy, the food is probably packed full of fat and calories.
Here are some menu terms to avoid when making food choices:
* Buttery or buttered
* Basted
* Fried, french fried, crispy
* Creamed, in gravy
* Hollandaise
* Au gratin or in cheese sauce
* Scalloped
* Rich
Instead, look for these terms:
* Stir-fried
* Steamed
* Au jus (in its own juices)
* Poached
* Raw
* Garden-fresh
[SOURCE: AMERICAN SOCIETY OF TRAVEL AGENTS]PACK IT AWAY
If you’re prepared for physical activity, you’ll be more likely to stay active. Here’s what you need in your travel bag:
* Bottled water. You need to stay hydrated at all times, so carry plenty of water with you.
* Comfortable/workout shoes. Even if you don’t plan to jog or hike, you will need comfy shoes for walking around and sightseeing.
* Workout attire. Bring along extra shorts and T-shirts for working up a sweat.
* Resistance bands or tubing. Challenge your muscles by limiting strain on surrounding joints.
* Exercise mat. It’s good to help absorb shock from hard floor surfaces.
* Your own body weight. A good workout can be accomplished with basic calisthenics including push-ups, jumping jacks, sit-ups and leg raises. [CNS]
Meal tickets
When selecting foods, moderation is the key. Here are a few suggestions from Marisa Moore of The American Dietetic Association to help you avert diet disaster:
Be active
Balance your food intake with physical activity. Do fun activities such as swimming, walking and dancing to burn off extra calories.
Start with fruit
Begin breakfast with a bowl of fruit and add a good protein such as a vegetable omelet with a side of potatoes or your favorite carbohydrate.
Lunch on salad
Starting your meal with salad or fruit fills you up on fewer calories. Use light dressing to keep the calories and fat in check.
Choose calories carefully
Select lean protein choices such as chicken, fish, lean roast beef or pork tenderloin. Protein satisfies a hearty appetite and can help keep hunger at bay to prevent you from going overboard.
Scale back at night
Because many of the scheduled activities occur during the day, you are more likely to overeat in the evenings. Eat slowly and savor your food. Start with a salad, choose an entree with plenty of vegetables and a lean protein, and balance with good carbohydrates.
Divide desserts
Share dessert with your dining companion or wait a couple of hours and enjoy the rest later.
Opt for options
Take advantage of the large variety of fruits, veggies and nutritious entrees. There’s almost always a fully stocked salad bar and fruit bar available in the buffet rooms aboard cruise ships and at resorts. [CNS]
