Staying On Track (And Low Carb) While On Vacation

Summer is going strong. For many, summer time means vacation time. Going on a vacation is a great way to get some necessary “R and R” and reconnect with family and friends. While on vacation, there is often a tendency to splurge and eat more indulgently. Traveling may take you away from your usual routine, but staying on track is still possible, if you do a little planning.

Tips to help you stay on track while on vacation

First things first: Where will you be eating?

• • • At someone’s (friend or family) house
    • Going out to eat for most meals
    • Preparing your own meals

Staying with family or friends?

• • • Inform family and friends of lifestyle changes you have made. They will most likely be asking if there is anything “special” they can keep in the refrigerator or pantry during your stay.
    • Ask if you can help with meal preparation. This is a great way to bond and show gratitude for your host. It also allows you to have more control over what is being served.

Going out to eat for most meals?

• • • Find out what restaurants are in the area you are visiting.
    • Review restaurant menus in advance. Choose a few menu items that you feel are consistent with your current diet changes. If you are uncertain what to order, consider calling the restaurant beforehand. Ask to speak with a staff member that can give you more information about menu items. It may also be helpful to find out if the chef is willing to modify current menu items to meet your dietary needs
    • Once you’re at the restaurant, ask the wait staff to hold off on serving bread baskets or chips.
    • Ask for a “to-go” container as soon as your dish is served. This is a great way to help with portion control.
    • If are unable to look at a menu in advance, stick to simple menu items. Choose a protein (with no breading) such as, salmon, chicken, or steak, instead of pasta or pizza. In place of high carb sides (i.e. French fries, potatoes, corn, etc.), order a salad or steamed vegetables.

Preparing your own meals?

• • • Try to do some meal planning in advance of your vacation. Meal planning along with making a grocery list can help with making healthier choices in addition to limiting waste.

Flying or driving to your destination?

• • • Pack snacks that are safe at room temperature (or bring a small cooler bag for food items that need to be kept cold). Packing healthy snacks will help minimize the temptation to eat impulsively.
    • Peanuts, tree-nuts, seeds, tuna pouches, and turkey jerky are all low carb options that don’t require refrigeration.

Staying at hotel?

• • • Request a room with a refrigerator. This will allow to store some of your own food as well as any leftovers from going out to eat.
      • Store a few “safe” foods the refrigerator: plain Greek yogurt, cheese sticks, carrot sticks, and sliced lunch meat. Most of these items can be found at a nearby convenience store.
    • Does your hotel have an exercise room or swimming pool?
      • Bring your gyms shoes and exercise clothes/bathing suit just in case you have time to fit in a work-out.
      • If your hotel does not have an exercise room/pool, inquire about local walking, hiking, and bike trails. This is a great way to explore the area you are visiting while also being physically active.

    • Keep hydrated

      • Always have a water bottle on hand. Make sure to sip on water throughout the day. Don’t wait until your thirsty to drink water.
      • If you get tired of drinking plain water, flavor packets are easy to bring along (in a purse or pocket) and used as desired.

How do you stay on track while on vacation? Please share with the type2diabetes.com community.