Tips for Staying Healthy on Vacation
Research wellness spots before the trip: Research for any farmer's markets, local grocery stores, gyms, supermarkets, restaurants' menus, and hiking trails when planning your trip itinerary. Try to stay at a place that has a refrigerator or microwave, to store and reheat leftovers.
Pack healthy snacks: Pack plenty of healthy energy-rich snacks such as nuts, fruits, whole grain crackers, string cheese, or hard boiled eggs. If you are traveling by plane, you can also prepare your own meals to eat onboard by bringing a sandwich or protein bar, or snacks like trail mix, roasted chickpeas, and dried fruit.
Have a balanced breakfast: Always have breakfast on the day of travel and at your destination to start your day with a high-energy meal. Make sure to include fruit, lean proteins, and whole grains.
Be mindful while eating out: When eating out at a restaurant or a buffet, try to fill plates with half vegetables, quarter lean protein, and quarter whole grains. Some healthy choices include sandwiches on whole wheat bread with grilled chicken or fish, salads with lean protein (grilled chicken or fish) and light dressing, broth-based soups, burgers with extra lettuce, tomato, and whole wheat bun, or fajitas with tortillas or rice. Opt for grilled, steamed, baked dishes rather than fried. Ask for a to-go box to take home the rest of the food, and you can save it at your hotel for breakfast or lunch the next day.
Be active as much as you can: Remember to pack comfortable shoes and choose to stroll around museums, new cities, beaches, or hiking trails. When outside, be aware of the heat, high temperature, dehydration, and sunburns. Drink plenty of water and wear sun screen.
Stay hydrated: Dehydration can also cause jetlag to be worse, so make sure to bring a refillable water bottle (empty before riding the plane), to keep with you to drink water throughout the day.
Drink in moderation: Delay, Dilute, Don't Alcohol can also make you dehydrated and add unnecessary calories, so have a small serving of alcohol on special occasions on the trip, dilute your drink with ice or soda water, drink water between alcoholic beverages, or avoid drinking if you can.
Allow yourself to enjoy new food: If you crave comfort food or trying out a new dish, don't stress over the nutrition and how it fits in your usual diet. It's okay to try new food, without added stress. Portion out the food so that you prevent overeating, and be mindful.
Extra tips for those with diabetes: Know that aircrafts will let you bring insulin, medication, and gels that are more than 3.4 ounces of liquids in carry-on bags if you have a prescription (doctor's letter) for diabetes. Make sure to pack twice the medicine and diabetes supplies to have enough for the trip. Plan medicine and supply storage accordingly. While at the airport security check, ask for a hand inspection, as x-ray machines can damage insulin pumps or continuous glucose monitors (CGMs). When you arrive at the destination, stay on schedule with your medication, check blood sugar often, and adjust your insulin as instructed by your doctor.
Works Cited:
Wellness & Prevention. “Enjoy Your Vacation without Weight Gain.” Scripps Health, 7 Aug. 2023, www.scripps.org/news_items/6333-8-tips-to-eat-healthy-during-your-vacation.
Bruno, Audrey. “8 Ways to Eat Healthy While Traveling, According to r.d.s.” SELF, SELF, 7 Sept. 2018, www.self.com/story/how-registered-dietitians-eat-healthy-while-traveling.
“How to Eat Healthy While Traveling: Here’s What Nutritionists Recommend.” GoodRx, GoodRx, www.goodrx.com/well-being/diet-nutrition/eat-healthy-while-traveling. Accessed 14 June 2024.
“Quick Guide to Eating Right While Traveling in the U.S.” Academy of Nutrition and Dietetics: Eatright.Org, www.eatright.org/food/planning/away-from-home/quick-guide-to-eating-right-while-traveling-in-the-us. Accessed 14 June 2024.
“Tips for Traveling with Diabetes.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, www.cdc.gov/diabetes/about/tips-for-traveling-with-diabetes.html. Accessed 14 June 2024.
“Traveling With Medicines.” Fitfortravel, NHS, www.fitfortravel.nhs.uk/advice/general-travel-health-advice/travelling-with-medicines. Accessed 19 June 2024.
“What Can I Bring with Me on the Plane.” What Can I Bring With Me on the Plane | ADA, American Diabetes Association, diabetes.org/tools-support/know-your-rights/what-can-i-bring-with-me-on-plane#:~:text=All%20medical%20liquids%20in%20containers,ray%20machines%20at%20airport%20terminals. Accessed 17 June 2024.