Vacations are an occasion to unplug, kick the dash, and get away from daily activities for a while. It is also an opportunity to visit new places near and far. We not only want to see new places, but also enjoy new foods. Who doesn’t like to try local delicacies and take a break from the daily diet? Going on vacation doesn’t mean you have to forget about good nutrition. You can travel, eat healthy, explore new places, and still indulge in occasional treats by following these simple suggestions.
To drink
Summer conjures up images of juices topped with paper umbrellas. While many of these concoctions are tasty, they can also be packed with calories from alcohol, sugary syrups, and juices. Avoid the temptation to overindulge in sweet drinks and limit the amount by staying hydrated with water, regular tea or mineral water. During hot summer days, hydration plays a critical role in replenishing the water we lose through perspiration and helping us avoid overheating. (Read here: 6 Latin American destinations to travel to the top)
Snacks inteligentes
When you spend the day walking around the city or at an amusement park, you are likely to come across many tempting snacks and street stalls. But many snacks are packed with calories, so try to limit yourself to a bite of one or two and share them with family or friends. They’ll be less tempted if they’re not hungry, so before you head out for the day, eat a protein breakfast and pack some healthy snacks, such as protein bars, nuts, and fruit.
Stay in movement
Summer trips often include sitting by a lake, pool or the sea. While you should kick back and spend time reading, taking in the sights and relaxing, vacations don’t mean you forget to exercise regularly. Bring your exercise shoes or bathing suit to take advantage of the hotel’s gym and pool. Some places offer group exercise classes from yoga to pool aerobics as a way to have fun and keep moving. Track daily steps and walk to local sites if you can. Some local gyms let you sign up for a week or two, and many community centers offer exercise classes.
look for the green ones
Instead of resorting to bread or fried entrees, start each meal with greens. Salad and vegetable sides are a great way to fill up on healthy food before turning to other options. Try to make your meal 50% vegetables which allows you to sample local delicacies while maintaining a “better for you” diet.
Sleep well
Although when we travel we imagine, in our fantasy, a comfy bed in a splendid hotel room, it could also mean going camping and sleeping on a rickety inflatable mattress, in a hotel room with thin walls or with many family members . Research indicates that there is a correlation between sleeping too little and eating too much – when we are exhausted, we sometimes use food (and not always healthy food) in an attempt to fuel ourselves. Travelling, particularly across different time zones, disrupts normal sleep patterns. As much as possible, try to maintain the usual sleeping pattern and also to get up at the usual time. Wear an eye mask to darken the environment and earplugs to reduce noise. And when you go to breakfast in the morning with blurred vision, avoid refined and sugary carbohydrates like waffles and breakfast breads. Instead, start by hydrating with water, tea, or black coffee, and reach for healthy proteins like eggs and yogurt.
Susan Bowerman, Senior Director of Nutrition Education and Training at Herbalife Nutrition.