By Dt. Manoli Doshi,
Founder of Tattvum & Diabetes Educator
When you’re on vacation, the temptations to overdo the eating and drinking are everywhere, after all the specialties of your destination, the buffet breakfast at your hotel and treats are always at the ready.
But a sensible and practical diet doesn’t have to and shouldn’t fall on the way side when on vacation.
When you think of eating on the road, chances are you probably think of fast food first. But just because you are travelling doesn’t mean you have to eat foods that will leave you feeling depleted, bloated and tired.
Over-indulging will leave you feeling sluggish and likely with a few extra pounds, but if you know how to eat smartly and make better food choices, it will have a positive impact on your leisure time.
So here are my Top 9 tips on eating Practically, Healthfully yet pleasurably on your next getaway:
A. Before Your Trip:
1. Go online to scope out restaurants, cafes and grocery store along your route to get an idea of what your options are. This way you will be prepared and find better healthier options so you won’t end up eating what you found last minute.
2. Do a grocery run to stock up on healthy go to options. For example: Peanut butter sandwich, Home-made trail mix (dry fruits, cranberries and seeds), roasted chickpeas, peanuts and chana, dry bhel, protein bars, nuts and spice bars, granola bars, vegetable sandwich etc.
B. During the trip:
1. Healthy eating starts where you stop-
- If you are on the move and stop at a fast food joint, your food choices will be limited to fast food only.
- But if you stop at a grocery store it will offer you whole or healthy foods like fruits, nuts, salad bar, protein bars, sandwiches, wraps, juices, dry fruits etc.
- Think twice on where you stop!
2. Eat frequently and in smaller amounts-
- Eating small amounts of healthy food throughout the day sends a signal to your brain that the food supply is plentiful, so it’s okay to burn through those calories quickly.
- Limiting your calorie load at a single sitting also gives you lots of energy. Eating too many calories at once will make you sluggish and sleepy.
3. Don’t skip your breakfast-
- Skipping breakfast will leave you hungry and irritated for the rest of the day.
- Load your breakfast with fresh fruit smoothies/milkshakes (apple, peaches, kiwi, watermelon, cantaloupe, cherries, mangoes etc.)
- Try to choose healthy from the breakfast buffet while you are out.
- Choose eggs (omelette/scrambled/boiled) or vegetable paratha or south indian (idli/dosa) or a bowl muesli with milk.
4. Always take your supplements with you-
- Carrying your supplements along with you ensures that you will follow your diet at least 30%
- Be it Green tea, apple cider vinegar, wheatgrass powder, chia seeds, nuts, pumpkin/sunflower seeds or flax-seed, make sure to use them often.
5. Have a healthy snack-
- Choose a snack which is protein rich and satiating.
- This will help you cut down on extra calories when you go out. Try having boiled eggs, hummus and raw veggies, peanut butter sandwich, chia seed and fruit smoothie or yoghurt and nuts.
6. Make Apple cider vinegar your best friend-
- Have 1 tsp. of ACV with one glass water and a lemon wedge before each meal to fire the digestive juices and boost your metabolism.
7. Make healthy swaps-
- Now-a-days, healthy swaps are all around the market. Go for greens, veggies and fruits instead of starchy items like rice & potatoes.
- Avoid fried items and opt for grilled and baked.
8. Be guilt free-
- Indulge into your cravings once in a while and enjoy! Holidays are meant for relaxing your mind and body.
- Don’t be harsh on yourself.
- Eat mindful not mindlessly!
9. Keep moving.
- You don’t need much to stay healthy: Just 2.5-3 hours of physical activity per week! Spread this throughout the week and you get 30 minutes of just “leisurely walking” each day.’
