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Pack Your Bags, Not Your Stomach!

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By Safiya Saifudin, Registered Dietitian Nutritionist

How to maintain a healthy diet while on vacation.


  1. Pack Healthy Snacks

Airports are notorious for fast food restaurants and shops selling unhealthy, processed snack foods. When you’re waiting around the airport for your flight and hunger strikes, these may seem like the only choices unless you plan ahead and put together some quick and healthy alternatives:

  1. A mix of raw nuts and dried fruit can make an easy trail mix.

  2. Healthy bars, nuts, or fresh fruits are simple and require zero prep.

  1. Find a Nearby Supermarketsupermarket-consumers-impact1

Find a supermarket as soon as you get to your destination and load up on fresh fruit, vegetables, nuts, seeds, yogurt and other healthy snack foods that you like. These can serve as grab-and-go snacks if you go out exploring, sightseeing, or just to keep you going in between meals. You can also make some of that delicious trail mix you had at the airport to keep with you.

  1. Do Your Research

Take some time to look into the food options that will be available to you on your vacation. Most restaurants will post their menus online so it’s a good idea to look at them beforehand so that you’ll have an idea of what to order and not get tempted or feel pressured to order something unhealthy.

  1. Choose meats and seafood that are grilled, baked, broiled, steamed, or roasted instead of fried.

  2. Ask for accompaniments to be separated on the side, such as salad dressing, mayonnaise, sour cream and cheese.

  3. Substitute vegetables or salad for the fried side dishes.

  1. Don’t Overindulge at Every Meal265d0ddc1ace15bbff01135b113de521_large

It’s okay to splurge here and there; after all you’re on vacation. But, always think of moderation when indulging in your favorite foods. For example, if you’re going to have dessert, try to share it with others. Or if you know you’re going to want pizza for dinner, try to eat lighter throughout the day. Remember, it’s always about moderation and balance.

  1. Set Aside Some Time for Physical Activity

Staying physically active on your trips can help offset any extra calories and prevent unwanted weight gain while you go about enjoying delicious foods. Try to look for ways to explore the city that include physical activity. Opt out of taking taxis or public transportation when a bicycle ride or walk is possible. Riding a bike, walking, or more adventurous activities like kayaking are all fun activities to do while exploring a city or the wilderness while giving you the extra benefit of calorie burn.

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