Eat Right Vacation Guide
Catherine Kruppa, MS, RD, LD

Enjoy Your Vacation & Don’t Gain a Pound

Vacation Checklist

• Easy-to-carry snacks: granola bars, sports bars, graham crackers, fresh or dried fruit.
• Exercise clothing: walking shoes, etc.
• Pack a jump rope, hollow plastic dumbells, or a frisbee for a quick workout.
• Bottled water.

Air Travel

• Call your airline at least 48 hours prior to departure and order a low fat airline meal. United Airlines offers a choice of medical (including low fat), vegetarian, religious and children’s meals. The average in-flight coach dinner has about 1,054 calories that is equivalent to a Big Mac, medium fries and a strawberry sundae a McDonald’s. That same dinner has 52 grams of fat—8 grams more than the fast food meal.
• Bring your own bag lunch. A sandwich with lean meat, fruit, raw veggies, whole grain snacks and string cheese is one example. It takes a lot of water to stay hydrated on a plane, where the air is very dry. Drinking a glass of water per hour of flight prevents dehydration and minimizes jet lag. For every 1 hour of air travel, you lose 1 pint of water.
• Be aware that alcohol and salty foods will result in bloating.
• The low fat airport: It is tempting to saunter over to the Pizza Hut counter and stuff down a few cheesy slices, however most airports have healthier choices. Travelers can enjoy fresh fruit, salads, soft pretzels, yogurts, and an array of salads with low fat dressings, vegetable-based soups and fresh broiled fish entrees at some restaurants.

Survive the Ride

• Unhealthy food awaits you at every exit and rest stop, however by fueling your body with healthy foods, you will have more energy and be more alert.
• Pack a cooler and include: packets of instant oatmeal or soup, baby carrots, celery sticks, cucumber spears, fresh or dried fruit, rice cakes, cans of tuna, peanut butter on whole wheat bread, yogurt, pretzels. Throw in some bottled water, orange juice or low fat milk.
• Avoid drinking tons of coffee and soda along the way. If you eat healthy meals and snacks and consume non-caffeinated beverages you will be more alert and sleep better at night.
• Stop for lunch—at a restaurant or picnic area. Don’t eat in the car. You won’t enjoy it as much.
• When you stop for a meal, take a walk or stretch. Get some exercise.
• If fast food is your only option, stay way from fried foods and added fats like mayo and oily dressings. For healthy breakfasts on the road choose cold cereal and skim milk, English muffin or low fat muffin.
• A few healthy fast food options are listed below.

Room Service

• Hotels can be your ally in the battle for a healthy lifestyle. Select a hotel or resort with an exercise facility. Make use of what is available: swimming pool, tennis courts, walking paths, bike rentals, and even dancing.
• If you don’t want to spend your precious vacation time in the hotel gym, do your sightseeing on foot, and keep up the pace. Try something new like inline skating, kayaking or go hiking.
• Use the concierge to locate restaurants with fresh seafood or grilled entrees.
• It is tempting, but do not open the mini-bar. Cover it with a towel, and take a walk to a nearby grocery store to stock up on fruit, baked tortilla chips and salsa or other healthy snacks.
• Be picky with the room service menu. At routine meals, keep the menu closed. Just tell them what you want, then ask: “Can you get that for me?” Ask for an egg white omelet with a side of fruit for breakfast.
• Be specific about what you don’t want.. Have them hold the white roll, or ask for a big plate of steamed veggies with a grilled chicken breast or grilled fish. Otherwise, they bring it—and if it’s there, you will eat it!

Practice Your Dining Out Techniques

• If you are traveling within the US, the efit.com web site offers a handy “Healthy restaurant locator”.
• Balance one rich meal with one all-vegetable meal daily such as a vegetable plate, soup and salad or a baked potato and salad.
• Don’t center all your activities around eating as the main pleasure of the trip.
• While waiting for you order, put the bread/ chip basket and butter on the other side of the table or have them removed. Sip on your water, you are probably dehydrated from the days activities.
• At any restaurant, ask how the foods are prepared. Choose grilled, poached, smoked or steamed selections.
• Most good restaurants will be willing to make special requests for you.
• If you must have dessert, consider splitting one with your companion or try fresh berries or fruit sorbet.

Cruise Control

• Cruise ships are basically floating buffets.
• Scan the buffet first and then go back and get a plate. Fill at least 50% of your plate with salad and steamed veggies.
• Take small portions of foods and fill your plate only once.
• Don’t eat what you don’t like!
• Many cruises will make sack lunches for your sightseeing tours off the ship.
• At dinner time order off of the spa menu. If you must have dessert, don’t eat it every night. Choose one or two nights during your trip.

Read other articles by Catherine Kruppa