Vacations are a time when many people take a break from everyday responsibilities to unwind and recharge.
Cooking is often replaced with restaurant visits, which usually offer enjoyment — but eating out can present challenges for anyone who’s on a health-conscious diet.
Add in meal-inclusive accommodations and excursions, food stalls and various shops that sell drinks, snacks and desserts — and overeating is an easy thing to do when people let their guard down.
For those who need help, however, when it comes to healthier eating, she advises that diet-conscious vacationers avoid “all you can eat” buffets and restaurants that “notoriously serve excessive portion sizes.”
Rather, she said, “Think quality over quantity.”
Buffets can be a stepping stone to overeating. “Think quality over quantity,” said one nutrition professor. (iStock)
Diet-conscious vacationers should also adjust their restaurant orders by choosing appetizers in place of an entrée, said Blake.
2. Review menus before picking restaurants
Taking time to review restaurant menus before making a reservation or paying a visit can help minimize overindulgence, said Kimberley Wiemann, a registered dietitian from Long Island, New York.
“Most restaurants have the menu available online and when you plan ahead what you will order, you are much more likely to make smarter choices,” said Wiemann.
“On special occasions, such as birthdays or anniversaries, you can indulge in all three without feeling guilty.”
Lyons recommends the BDD rule for people who are going on vacation and people who want to practice mindful eating in their everyday lives, she said.
“Enjoy the local cuisine in moderation,” Prude said. “Opt for smaller portion sizes or share dishes with your travel companions. This way, you can savor the flavors without consuming excessive amounts of calories.”
Drinking water is essential for healthy diets, she added, and staying hydrated is important, especially in warmer climates.
“Both fiber and protein help to increase satiety, as well as keep us fuller longer,” she said.
Fruits, vegetables, legumes and grains are high in fiber, according to Bouvier — while meats, eggs, tofu and dairy are high in protein.
“When it comes to alcohol, order wisely. Some fruity, frozen cocktails can have 500 or more empty calories per glass.”
A night of drinking “too much alcohol” can also result in dehydration, uncomfortable bloating, hangovers and ruined fun the next day, according to Owoc.
“An effective express workout alternates exercise with brief periods of recovery and can be done quickly without any fitness equipment.”
7. Get active while exploring
If gyms aren’t accessible at vacation destinations, taking on calorie-burning activities can combat some of the spontaneous treats that tempt travelers, according to Loujaina “Juju” Sheikh, a U.K.-based personal trainer and founder of the Cloud Nine Collective, a fitness and wellness app.
8. Resist ‘bad’ eating while on vacation
People should let go of the notion that they can “be ‘bad’ on vacation” in terms of food, suggested Caroline Young, a registered dietitian and yoga teacher from Atlanta, Georgia, who offers health-coaching services through her business Whole Self Nutrition.
She told Fox News Digital, “The outlook that we must earn and make up for enjoying food and having ‘too much fun’ only creates large pendulum swings from restriction before and after trips to ‘screw-it’ eating once you’re there, which creates an unstable internal environment and negatively affects metabolism, mood and emotional regulation.”