Healthy & Happy  

10 Tips for Healthy Eating on Vacation

Vacation season is here! Whether you are vacationing to make new memories with your family, finding time to reconnect while working and traveling, or simply want to enjoy the sights and sounds of a new place, you don’t have to sacrifice your diet in order to enjoy your vacation.

1. Pack healthy snacks for day of travel.

  1. Traveling to your destination can be stressful and it’ll be easy to pick up things at the airport or convenience stores (if you’re going on a road trip). How to eat healthy while traveling is by packing healthy snacks ahead of time. This will help you with portion control and temptation. Here’s a few healthy snack ideas:
    • Small sweet peppers
    • Cut-up cucumbers
    • Cut-up apples & oranges
    • Cherry tomatoes
    • Deli meat (no skin)
    • Cut-up grilled chicken
    • Hard-boiled eggs
    • Protein bars(Not approved for RM3® Weight Loss Window)
    • Protein shake powderPut individual servings of the powder in snack-sized baggies, then place all the baggies in a protein shaker bottle. This way, all you need to do is add water.

2. Pack your suitcase with extra meals so you can meal replace eating out.

  1. Restaurants offer large portions, and lots of unhealthy options so bringing your own healthy options eliminates temptation. If you’re going to eat out, we recommend eating out only once a day. This also saves more time for fun activities and less time sitting around waiting for food! Here’s extra meal ideas:
    • Frozen grilled chicken, pork, turkey. Placing this frozen in the suitcase keeps other packed food cool during travel.
    • Veggies
    • Walden Farms® products – coffee creamer, salad dressings, barbecue sauce
    • Oatmeal or fiber cereal

3. Get lodging that comes with a microwave and a fridge.

The key to stay on track with your diet while traveling, requires having the necessary tools. With a microwave and fridge, you can store snacks and meals you bring from home as well as shop for groceries.

4. Shop at the grocery store at your destination.

Shopping for groceries allows you to stock up on other healthy options that you don’t want to pack.  Key must-haves are alcohol and zero-calorie mixers; this dismisses the temptation for sugary cocktails and other higher calorie drink options.

5. Try fun restaurants but learn how to order.

Watch our Dining Out the Red Mountain Way videos for great tips.

    • Skip the bread, ask the server not to bring a bread basket to your table.
    • Bring your own Walden Farms salad dressing.
    • Ask for a to-go container right away, then put half your meal immediately into the container so you aren’t tempted to eat more than you planned. This can be kept in your hotel fridge for lunch the next day.

6. Keep yourself hydrated.

This helps your body work more efficiently and gives you a sense of fullness. Oftentimes, we mistake thirst for hunger. Bring a bottle of water or your water bottle with you, whereever you go.

7. Stay active.

We always recommend getting 150 minuts of fitness into your health regime during the week, and going on vacation is no different!

    • Use the fitness center in the hotel or get a pass at a nearby gym.
    • Use stairs instead of elevators.
    • Talk a walking tour of the area.
    • Rent bikes for a scenic ride.

8. Don’t forget your fruits and vegetables.

Remember to try to eat as many vegetables and fruits as you can while on vacation. If you’re traveling to new places, get local produce and try new flavors.

9. Limit yourself to a treat a day.

 You’re on vacation after all! If you can’t say no to pineapple cake while escaping to Hawaii, just remember to indulge once a day.

10. Have a blast!

If you do plan to have some splurges, just remember to watch the frequency and practice portion control. The first couple bites taste the best.

Author Image

Dr. Shelly Kocher, M.D., FACOG, is our Medical Director who works closely with Dr. Suzanne Bentz, Founder and Chief Medical Officer of Red Mountain Weight Loss, to oversee, train, manage and supervise the entire Clinical Team. She is a member of the American College of Obstetrics & Gynecology, Obesity Medicine Association, International Society for the Study of Women’s Sexual Health and the Age Management Medicine Group.