Vacation Nutrition: Five Feel-Good Travel Tips
Who doesn’t love a summer vacation (or a vacation any time of the year)?? But sometimes the thought of getting out of your routine or not having control of your food choices can feel stressful. I get it. So many of my clients come to me anxious about maintaining their nutrition while traveling, but I’m here to give you a different perspective that will hopefully alleviate any uncertainty so you can enjoy your time away fully and come back refreshed and with lasting memories.
If you know me or have followed my nutrition practice and philosophies, you might have noticed that I don’t hold back. Ever. I love food. I love restaurants. I love trying new things and having the best thing in the best place. I mean, what’s a trip to Paris without a croissant? Not my kind of trip!
My intention for healthy living and my own nutrition isn’t to be restrictive or rigid, but rather to enjoy every experience more. Whether you’re traveling or not, there’s always a line that separates enjoying something and overdoing it to the point where it’s no longer fun or the consequences are detrimental to your mental or physical health (alcohol being a perfect example here!). When you understand your body and your limits, you will be better equipped to walk that line without crossing it. This is why we do this work! This is food freedom!
FEEL GOOD TRAVEL TIPS
Bring Snacks. I always travel with at the very least protein bars and electrolytes (my favorites are linked here), and I bring my own meals on the airplane (yes, I am that person). Many European airports have a Pret-a-Manger and other healthy cafes where you can get pretty good food for your flight — much better than what I find at most American airports. Protein bars, as much as I don’t like to depend on them, can be a good solution for breakfast or a snack when there is nothing else around.
Think About Blood Sugar. Indulging on vacation is standard practice, but you can balance out pasta, bread, and sweets by making sure you get some protein, fiber, and fat with your meals. Order a branzino with your pasta and a side salad, so you can try everything you want to try and continue to feel good. (Read more about blood sugar management here).
Find Some Vegetables. Focus on adding nutrients to your meals instead of avoiding specific foods. Order something green (or red, orange, or purple) with every meal to get some nutrients in. The more diversity and variety the better.
Move. Walking counts as exercise. Remember that.
Don’t Stress. The worst thing you can swallow is stress and vacation is all about destressing! Many of my clients report being able to tolerate foods (and drinks!) better when they’re away. There are a lot of theories around this, but let’s not discount the effect that less stress might have on how you digest and metabolize food.
EXPERIENCES MATTER…
…and exploration is good for your health. One meal, dish, or bite of food will most likely not make a difference in your life, but missing out on an experience might. When you do the work to know your boundaries and where your line is, you can enjoy your vacations without stressing or overdoing it. And if you’re not sure where to start, check out my online course, Nutrition for Food Freedom.
Vacation constipation? Drink plenty of water, travel with magnesium, and don’t forget your probiotic.