Eating Well on Vacation Without Overthinking It

I love vacation, but I also know that when your normal routine changes, eating can start to feel a little all over the place.

Meals are later, you're eating out more, there may be more snacks, desserts, restaurant meals, or foods you do not normally have at home.

And that is okay.

For me, eating well on vacation is not about trying to make every meal “healthy” or sticking to the exact same routine I have at home.

It is really about doing a little prep ahead of time so I have some easy options available, while also giving myself plenty of room to enjoy the trip.

On a recent family trip, I brought cut-up watermelon, grapes, hard-boiled eggs, croissants, smoked salmon, cheese slices, meat sticks, Goldfish, and popcorn.

It was not some perfectly planned vacation meal plan.

It was just food we all liked and would actually eat.

Having a few things in the hotel room made breakfast easy, saved us some money, and meant we did not have to start every morning figuring out where to eat.

We also brought a small cooler with us during the day so we could keep things like fruit and cheese cold. That little bit of preparation made the trip easier. But it also did not stop us from eating at the parks, trying different foods, or enjoying treats.

And that is really the balance I want people to understand.

You can take care of yourself on vacation without turning vacation into another nutrition project.

A Few Basics Can Help You Feel Better

When I travel, I am not trying to make every meal perfectly balanced. I am usually just paying attention to a few basic things.

• Am I getting enough to eat?

• Have I had some protein today?

• Have I had some fruit or vegetables?

• Am I drinking enough water?

Those things tend to help with energy, hunger, digestion, and just feeling better overall.

Sometimes that might mean eggs or Greek yogurt at breakfast.

Other times it might be a sandwich at lunch, some fruit in the afternoon, or fish and vegetables with dinner. It does not have to be complicated, and it definitely does not need to be perfect.

You Don't Have to Compensate for Vacation Food

One thing I really want women to move away from is the idea that if we know we are going to have pizza, dessert, or a bigger dinner later, we need to eat as little as possible beforehand.

That usually does not help. You still need to eat during the day. You still need protein, carbohydrates, fluids, fiber, and enough overall nutrition to feel good.

Having a balanced breakfast or eating a snack in the afternoon is not going to “ruin” dinner. In many cases, it can actually help you arrive at dinner feeling more comfortable and able to enjoy the meal instead of being overly hungry.

Enjoy the Food That Is Part of the Trip

Food is part of travel for me. There are restaurants I want to try. There are foods I do not make at home. Sometimes there is ice cream after a long day. Sometimes lunch is whatever is available at the park.

I do not want to spend those moments worrying about whether I made the healthiest possible choice. Healthy eating is what you do over time.

It is not determined by one meal, one weekend, or one vacation. A few days of eating differently than you normally do is not something you need to fix when you get home.

Hydration Is One Thing I Do Pay Attention To

Hydration can get overlooked really quickly when you are traveling. You might be walking more than usual, spending time outside, flying, drinking more alcohol, or simply forgetting to drink because your routine is different. So this is one thing I try to stay aware of.

Keep water with you when you can and drink throughout the day.

If you are traveling somewhere hot or spending a lot of time outside, this becomes even more important.

And for anyone using a GLP-1 medication, hydration deserves some extra attention since appetite and thirst can sometimes be lower and it can be easy to unintentionally eat or drink less than your body needs.

Movement Doesn't Have to Be a Workout

I also do not think vacation movement needs to mean finding a gym every morning.

We walk a lot when we travel. We are at the zoo, walking around a park, exploring somewhere new, swimming, or just spending more time outside.

That all counts.

Movement on vacation should be part of enjoying where you are, not a way to make up for what you ate.

If You're Taking a GLP-1, A Little Planning Can Help

Travel can feel a little different when you are taking a GLP-1 medication. If your appetite is already reduced, it can be easy to go too long without eating and then realize later that you have barely had anything all day.

Having a few easy foods available that you know you tolerate well can help. Smaller meals or snacks may also feel better than trying to eat one very large restaurant meal, especially if you deal with nausea, reflux, constipation, or getting full quickly.

If you are traveling with injectable medication, check your specific medication's storage instructions and current travel requirements before you leave. And if you have questions about changing the timing of your medication while traveling, talk with your prescribing provider rather than making changes on your own.

When You Get Home, Just Get Back to Your Routine

• You do not need to detox after vacation.

• You do not need to skip meals.

• You do not need to spend the next week trying to make up for what you ate.

Just go back to your usual routine. Start cooking some of your normal meals again.

Drink your water. Get some produce back in. Eat enough protein. Get some sleep.

Move your body. That is it.

Your nutrition does not have to be perfect to support your health.

For me, vacation is a good example of what sustainable nutrition actually looks like.

I do a little planning because it makes life easier and helps me feel good.

And then I enjoy the trip.

Both can exist at the same time.