By: Nikki Nies
There used to be a time when dining out was limited to only special occasions. Fast forward to present day and families eat out because it’s Tuesday or because it is easier to grab a meal on the run. Yet, with the rise of dining out, in 1999, the Journal of the American Dietetic Association published a study reporting that the more frequently women dined out, the higher the intake of total calories, fat and sodium. With restaurants serving large portions, finishing all that is served and justifying frequent splurges of higher fat, calorie menu selections, moderation of such meals is needed to stay trim while enjoying vacation.
Still, making arrangements and reservations for vacation can be anything, but relaxing. Sometimes we need a vacation from a vacation as all the planning is exhausting. Rather than eliminating vacation from schedule entirely, a relaxing beach vacation where lounging and recharging are the scheduled activities can be sometimes what is most needed. Yet, before jetting off to the beach resort, make sure to use some of the below tips to stay trim while on vacation, returning much happier and relaxed!
Suggestions:
- Instead of equating dining out as an opportunity for carte blanche, remove the concept of obtaining ‘indulgences’ solely from food and instead focus on indulging in a mystery book, massage or quality time with the family. When redirecting indulgences to other great experiences in life, it will become easier not to overindulge in calories!
- Order half sized portions, appetizers, share entrees or opt to take leftovers home for tomorrow’s meal.
- Don’t be afraid to ask to ‘have it your way.” Restaurants are moreaccustomed to guests requesting (easy) modifications to dishes. For example, it’s not unheard of to ask for dressings, sauces and/or gravies on the side or for part of the meal to be “doggy bagged.”
Original Image by Daniella Segura via Flickr - Aim to “eat in” once a day! Staying in for breakfast or eating last night’s doggy bagged meal can save calories and dollars. Bringing along some low sugar oatmeal, cereal and/or breakfast bars can do the trick too or head to the local market to keep fresh fruit on hand for breakfast and snacks.
- Sample delectable foods in “moderation” instead of feasting. Keeping treats to once a day allows one to enjoy the “local” food while maintaining desired weight.
- Take advantage of surroundings and go for a morning run on the beach or afternoon hike. Take every opportunity to sightsee via walking. The friction from the sand can increase intensity if desired.
- The mini bar in room is the start of many guilty extra snacks and drinks! Hide the key or keep the fridge closed to limit temptation and overindulgence.
- Traveling can be dehydrating. Add a few days in the sun and water requirements increase exorbitantly. When possible, keep ice cold bottles of water stocked in r fridge and have some water on hand when out. Also, keep the triple digit calorie drinks at bay with unsweetened hot or cold tea, coffee, sparkling water, club soda or by adding some lemon or lime to ice water. Enjoying a drink or two is expected, but keep in mind each alcoholic drink can add an extra 150-450 calories and added sugar.
- Take on the challenge of ‘5 a Day.’ Daily, make every effort to eat five servings of fruits and vegetables. These efforts will aid in meeting daily fruits and vegetables quota and make one more satisfied with the added fiber.
- Go easy on the condiments. For example, half of the fat in Arby’s Southwest Chicken Wrap or Ultimate BLT Wrap comes from the ranch sauce or mayo. Limit intake of creamy sauces or soups, opting for ketchup, marinara, mustard or BBQ sauce, which tend to be less than 25 calories per serving.
- Take advantage of the abundant amounts of seafood from the nearby ocean! Seafood is a delectable way to get your weekly dose of fish that are high in omega 3 fatty acids. Make sure to order grilled or non buttered fishes as they are lower in fat and calories than the fried or battered dishes.
For your next beach trip, keep these tips in mind so you can have your cake and eat some fruits and vegetables too.
Sources: http://www.webmd.com/women/features/vacation-eating
http://traveltips.usatoday.com/eat-healthy-during-vacation-1747.html
http://www.webmd.com/diet/obesity/9-ways-to-take-your-diet-on-vacation
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