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Stepping outside your typical routine can be both energizing and refreshing. Taking time to travel and explore somewhere new can be both relaxing and invigorating. Yet at the same time, vacations can also “throw off” our dietary habits and lead to uncomfortable feelings of a foggy mind, headaches, bloating, constipation, and fatigue – exactly the opposite of what you want to be experiencing during your time away!
Vacations can be a wonderful time to enjoy new cuisines or eat certain foods that you don’t usually have on a regular basis. Yet this does not have to be at the expense of feeling crummy! With some simple strategies, you can “have your cake and eat it too” (aka, go on vacation and feel great!).
Here are some ways to be intentional about your eating habits during your next vacation so that you can avoid the bloat, constipation, and whatever else may ail you during a trip:
Hydrate.
Oftentimes during a road trip or a plane ride, fluids take a back seat in an effort to avoid bathroom breaks. If the trip involves a lot of sightseeing and touring, there may also be fewer opportunities to hydrate. Instead, be intentional about carrying a water bottle with you and drinking regularly.
Skipping meals is unhelpful because it tends to result in overeating in one sitting and missing-out on fruits, vegetables and whole grains. The extra large portions and lack of fiber can lead to bloating and constipation, and skipping meals can lead to fatigue. Instead, emphasize a good balanced breakfast, and eat at regular intervals throughout the day.
Snack on fruits and veggies.
Be intentional about having healthy snacks available that are nourishing and hydrating. Many fruits and veggies are simple on-the-go snacks that make it easy to achieve your daily fruit and vegetable intake (at least 5 servings per day, right!?).
Chips and salty snacks. Restaurant meals. Fast foods. You may find that your sodium intake skyrockets on vacation relative to when you’re at home. All of this sodium can lead to headaches, bloating and constipation. Try choosing some lower sodium options to prevent excess cumulative intake throughout the day.
Emphasize protein.
Typically on vacations there are plenty of yummy carbohydrates to enjoy, and that’s great! Don’t forget to choose a good protein source with each meal. Protein provides longer lasting energy that will prevent fatigue and feeling “hangry”.
