Do you want to eat healthy while you are on vacation but are not sure how to do it? Are you not sure how to incorporate healthy eating while your traveling? Do you want to enjoy your vacation but not sabotage your weight loss goals? In this episode, I share my top tips I use for myself and for my clients so they can enjoy their vacation, but also eat well!

Join me as I delve into the common struggle of maintaining healthy eating habits while on vacation and discover three practical tips to avoid sabotaging our weight loss goals. Follow these ways to eat healthy while you're on vacation, so you can avoid the extra calories and keep on track with your weight loss goals. 

How to eat healthy on vacation

On this episode of Healthy Beyond 40, I'll be drawing from my personal experiences and knowledge to provide you with valuable strategies for eating healthily while traveling. We'll explore the importance of starting your day with a nutritious breakfast, the benefits of packing wholesome snacks, and how to make mindful choices while dining out. I'll also share my personal preferences for whole foods, fresh salads, and avoiding inflammatory oils, helping you make informed decisions about what you consume.

Although vacation is a time typically thought of as a time to overindulge which can lead to extra weight gain, know that you can still unwind and rejuvenate on your vacation while still eating nutritionally dense. With the advice I'll be offering, you can expect to develop healthier habits and incorporate consistent exercise into your routine, ensuring sustainable weight loss and increased energy levels. Join me on this episode of Healthy Beyond 40 to gain invaluable strategies that will transform your health holistically. Don't miss out on this opportunity to enhance your overall well-being!

How to eat healthy when traveling 

So you're heading out for a nice trip and want to make sure you don't derail your healthy eating game. It's totally doable! It's all about making the right choices and being prepared ahead of time. Don't wait until you're hangry and starving to make your decision - this is where a lot of us become victims of fast food and unhealthy options. To avoid this, follow these 3 easy tips to get started. 

Tip #1: Start your day out right with a healthy breakfast

It all starts with prioritizing a nutritious breakfast. I can't stress enough how important it is to fuel your body with wholesome foods instead of skipping breakfast or indulging in sugary pastries, pancakes, and waffles.

Starting your day with a healthy breakfast sets a positive tone for the rest of the day, ensuring you feel satisfied and energized. One of my recommendations is cassava pancakes, which can be made sugar free and are also gluten-free. You can make them ahead of time and store them in the freezer. Cassava is a fantastic root vegetable that's high in fiber, vitamins, and minerals while being low in calories and fat, making it ideal for weight loss.

To boost the lean protein content of your morning meal, consider adding pre-cooked sausages. Sausage provides essential protein that aids in muscle repair, hormone regulation, and immune support. Just remember to choose high-quality, organic, and antibiotic-free sausage to avoid harmful additives and preservatives.

Another fantastic option I suggest is green juice. It's a fantastic source of vitamins, antioxidants, and phytonutrients that can help detoxify the body, improve digestion, and boost immunity. If juicing isn't feasible during your travels, I recommend using Organifi's green juice powder. It's made from organic superfoods like wheatgrass, chlorella, and spirulina, and can be easily mixed with water or almond milk.

Don't forget to include some healthy fats in your breakfast as well. Avocado, nut butter, coconut oil, and ghee are excellent sources of healthy fats that provide sustained energy and support brain function. And of course, staying hydrated by drinking plenty of water in the morning is crucial for maintaining optimal health and flushing out toxins.

By starting your day with some healthy options, you can avoid blood sugar crashes, cravings, and overeating later in the day. You'll also feel more focused, relaxed, and happy, knowing that you're nourishing your body with nutritious foods. Following this practical and effective tip will help you stay on track with your weight loss goals while enjoying a well-deserved vacation from the daily grind.

How to eat healthy while staying in a hotel

Eating healthy while staying in a hotel can be a challenge. However, with a little bit of planning and effort, it can be done. First and foremost, stay hydrated by drinking plenty of water and avoiding sugary drinks. If you’re going for a hotel breakfast choose eggs, meat, and fresh fruit. Hotel rooms usually come with a mini-fridge, so consider stocking up on healthy snacks like fresh fruit, nuts, and yogurt. When eating at the hotel restaurant, look for healthier choices on the menu, choosing grilled meats and fish over fried options. Additionally, try to incorporate more vegetables into your meals. Lastly, if you have a microwave in your room, consider bringing or buying some pre-packaged healthier options like instant oatmeal or pre-made quinoa bowls. These small steps can help you stay on track with your healthy eating habits while traveling.

Tip #2: Have Healthy Snacks Ready On Your Vacation

Snacking is a common habit for many people, and while it can sometimes be associated with unhealthy food choices, it doesn't have to be that way. In fact, incorporating healthy snacks into your daily routine can be a great way to stay energized, focused, and satisfied throughout the day.

First and foremost, it's important to choose snacks that are rich in nutrients and low in empty calories. This means looking for options that are high in vitamins, minerals, and fiber, while avoiding snacks that are overly processed and high in sugar and unhealthy fats.

Foods to Eat While Traveling in a Car

Some great snack options include fresh fruits like apples, bananas, and berries, which are both tasty and packed with beneficial nutrients. Vegetables like carrot sticks, celery, and bell peppers are also great choices, as they provide a satisfying crunch and are low in calories and full of fiber.

Another option is to include healthy dips like hummus, guacamole, or salsa, which can be used to add flavor and nutrition to your snacks without adding too many calories. Similarly, protein-rich snacks like nuts, seeds, and hard-boiled eggs can provide a satisfying boost of energy and help keep you feeling full and satisfied between meals.

For those who crave something sweet, there are also plenty of healthy snack options that are low in sugar but still delicious. For example, you could try slicing up some fresh fruit and serving it with a dollop of Greek yogurt for a protein-packed treat, or make your own homemade energy balls using ingredients like nuts, seeds, and dried fruit.

One important thing to keep in mind when snacking is portion size. While healthy snacks are generally lower in calories and higher in nutrients than their unhealthy counterparts, it's still possible to overdo it if you're not careful. To avoid overeating, consider pre-portioning your snacks into small containers or bags, so you can quickly grab a snack on the go without worrying about eating too much.

Overall, incorporating healthy snacks into your daily routine can be a great way to stay on track with your health and wellness goals. By choosing nutrient-dense options that are low in empty calories and high in beneficial nutrients, you can give your body the fuel it needs to thrive, while still enjoying delicious and satisfying snacks throughout the day.

If you want more tips, check out my 3 tips for eating healthy on the go!

Healthy Eating Out Options

Eating out can be a minefield when it comes to making healthy choices. From the temptation of greasy appetizers to the alluring dessert menus, restaurant meals can quickly derail our healthy eating plans. However, it’s not impossible to dine out while still prioritizing your health goals. Here are some helpful tips to keep in mind when eating out:

Tip #3 Eating healthy when you go out

1. Plan ahead: Before heading to the restaurant, check out the menu in advance. Many restaurant menus are now available online, which gives you the chance to look over the options and make a more informed decision. Think about what dishes you’ll want to eat and look for healthier options. When you arrive at a restaurant, make sure you already have a plan on what to order, chances are you’ll order a healthier menu item if you’ve already thought about it.

2. Watch your portions: Restaurant portions tend to be on the larger side which doesn't necessarily mean healthy. In fact, many restaurants serve portions larger than recommended serving sizes. If the portion size is too large, consider asking about the option for a half-portion meal, sharing your meal with a friend, or requesting a to-go box so you can split the dish into two smaller portions yourself.

3. Be mindful of cooking methods: Certain cooking methods used by restaurants can be less than ideal but, with a little care, you can choose healthier alternatives. Generally, grilled and steamed options tend to be healthier than fried items. When ordering, request that your food be prepared via the aforementioned methods as they are better options compared to the fried ones.

4. Consider your sides: Most restaurant meals come with at least one or two side dishes. When possible, choose your sides mindfully, if you’re getting a burger, try swapping out the fries for something like a salad or a vegetable side dish.

5. Skip the drinks and alcohol: In general, alcoholic drinks add calories and sugar to a meal which can add up quickly. Opt for water, tea, or other zero-calorie beverages to accompany your meal instead.

With a little effort and guidance, it’s possible to eat healthily even when you’re eating out. It is also important to remember that perfection is not required, you can indulge in your favorite meals occasionally while still prioritizing your overall health. By adhering to these tips, you’re well on your way to savoring healthier restaurant meals while still enjoying the experience.

I hope you can follow these tips so you can eat healthy during your vacation! When you're traveling don't let it be a time when you put on extra pounds and overindulge. 

Resources:

👉Schedule a  free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6

👉Save 20% on Organifi with my affilate code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & gold
https://www.kbxdj3trk.com/healthy20/

👉 Join my private FREE facebook group and get connected with other women and encouraged on your health journey.  https://www.facebook.com/groups/micheleleefitness

👉  Connect on Instagram: https://www.instagram.com/micheleriechman/

👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough

👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.

https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss

Related episodes:
#4 | 3 Ways to Eat Healthy When You Are on the Go | Meal Prep Ideas for When You Busy

#16 | 3 Tips to Get Started With Intuitive Eating So You Can Eat Mindfully and Develop Healthier Habits

You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.

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