Ah, spring break! The mere words conjure up images of sunny beaches, exciting adventures, and maybe just a little bit of letting loose. But what should you do if you have specific fitness, nutrition, and body composition goals?  This post is your go-to guide for vacation nutrition tips to help you stay on track. 

Vacations are a time to relax and enjoy, absolutely! And, contrary to popular belief, they don't have to completely derail all the healthy habits you've worked so hard to build. With some planning and mindful choices, you can enjoy your trip and still feel good in your skin. 

Today, we’re chatting all about healthy eating while traveling and sharing easy ways to make the most of your trip through smart vacation meal planning. 

 

Vacation Nutrition Tips: Making Healthy Choices on the Go

So, you're officially on vacation mode! We love to see it! But how do you navigate delicious temptations and connect with loved ones through food experiences without feeling like you've fallen off the wagon? Here are some key vacation nutrition tips to remember as you explore new places and experiences.

The Importance of Flexibility and Balance

For most people, vacation is not the time to be overly strict or restrictive. The goal isn't perfection; it's about finding a balance that allows you to enjoy yourself while making reasonably healthy choices. Think of it as aiming for progress, not perfection. Indulge a little and savor those local treats, but also remember to incorporate nourishing foods into your day.

If you have very specific body composition or weight goals (ex: you’re getting married in two weeks and want to feel amazing in your dress or you are competing in a weight-specific competition soon), you may need to be more precise and working with a coach who can help you find the balance that makes sense for you is key. This article focuses on vacation nutrition tips for people looking for long-term sustainable progress without immediate or time-bound results.

Setting Realistic Goals and Expectations

Let's be real – you're probably not going to stick to your exact at-home eating routine while traveling. And that's okay! Instead of aiming for your usual level of control, set realistic goals and expectations. 

Make sure your goals are measurable and within your control. Some examples are:

  • Drink 100oz of water every day
  • Move for at least 20 minutes per day (quick workout, walk, bike ride etc)
  • Fill ⅓ of my plate with protein for at least two meals per day

 

Healthy Eating While Traveling: Tips and Tricks

Now for the meat and potatoes: what can you actually do to embrace healthy eating while traveling? Here are some super practical tips to keep in your back pocket:

Smart Snacking Options

​​Healthy snacks are a lifesaver when hunger strikes between meals (and it will!).

Before you leave home, toss some non-perishable goodies into your bag. Think nuts, seeds, dried fruit (in moderation!), whole-grain crackers, protein bars, or even individual packets of nut butter. These readily available options make resisting less healthy impulse buys at airports or convenience stores much easier. (Traveling on a plane? Here is exactly what you can bring through TSA!)

Staying Hydrated

This one is HUGE, whether you're lounging by the pool or exploring a new city. Dehydration can often be mistaken for hunger, leading to unnecessary snacking. Carry a reusable water bottle and refill it often. Plus, staying hydrated is key for energy levels, which you'll definitely want on your adventures! How much water do you need? We have you covered.

Understanding Portion Sizes When Eating Out

Restaurant portions can be notoriously large. Try sharing an entree with a travel buddy, ordering an appetizer as your main course, or asking for half of your meal to be boxed up before eating. Being mindful of portion sizes can make a big difference in your overall calorie intake. You can use your hands to estimate portions accurately.

estimating portion sizes with your hands

 

Vacation Meal Planning Strategies

Yes, even on vacation, a little bit of vacation meal planning can go a long way in helping you feel your best without missing out on any of the fun.

Research Restaurant Options in Advance

Before you head to a new destination, take a quick peek online at some of the restaurant menus in the area. This can give you an idea of the types of food available and whether there are healthier options you can look forward to. It also helps avoid those "hanger" induced decisions!

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How to Track Macros at Restaurants

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Choose One Special Meal or Treat Per Day

Think about your day as a whole. Are you grabbing cocktails before dinner? Hitting a local ice cream joint after dinner? Although some of this is spur-of-the-moment, some is predictable! Try to choose one special (and by special, we mean high-calorie!) meal or treat per day, and try your best to ensure your other meals and snacks are balanced and full of protein and fiber.

Choose Nutrient-Dense Options

When you sit down for your more “normal” meals, do your best to include plenty of fruits, vegetables, lean protein sources (like grilled fish or chicken), and whole grains. These nutrient-dense options will give your body the energy and vitamins to keep you feeling great throughout your vacation.

Staying Flexible and Enjoying Local Cuisine in Moderation

Remember that flexibility we talked about? This is where it comes in! Part of the joy of traveling is experiencing new cultures and their food. Don't deprive yourself of trying local specialties! Just aim for moderation. Maybe you enjoy a delicious, indulgent meal one night and then opt for a lighter, healthier option the next.

When to Choose a Full Meal over a Snack

While snacks are great for in-between times, prioritize balanced meals that include protein, fiber, and healthy fats. This will help you stay fuller for longer and prevent over-snacking on less nutritious choices.

Pro tip: Order extra protein when you’re at a restaurant. Eat it with your meal if needed, or save it for later when you need a protein pick-me-up.

 

Navigating Buffets and All-Inclusive Resorts

Ah, the land of endless food! Buffets and all-inclusive resorts can be both a blessing and a challenge when it comes to nutrition. Here's how to navigate them like a pro:

  1. Take a walk around the entire buffet before loading up your plate. This allows you to see all the options and make more thoughtful choices instead of just grabbing the first few things you see. 
  2. Fill ⅓ of your plate with protein first. Then, add veggies to ½ of your plate. Fill the remainder of your plate with the higher-carb options you want most.
  3. Remember that you can always return for more if you’re still hungry and that most all-inclusive resorts have similar buffet options from day to day—you don’t have to put everything on your plate this time around.
  4. Sit down and enjoy your meal slowly. Sip on water, chat with loved ones, and aim to eat to about 80% full. Give yourself 10-20 minutes to digest before deciding if you’re truly still hungry and going back for more.

 

Post-Vacation Strategies for Getting Back On Track

The vacation is winding down, but your healthy habits don't have to! Here's how to transition smoothly back to your routine:

Re-establishing Healthy Habits

Once you're home, gently ease back into your healthy eating habits. This might mean meal prepping for the week, restocking your fridge with nutritious foods, and getting back into your exercise routine. Don't feel you must do everything perfectly on day one; just focus on making small, consistent steps.

Pro tip: Put in a grocery order on your way home so you know you’ll have healthy options to grab on your way home. Or, do a little prep before leaving and fill your freezer with easy-to-cook meals for your first few meals at home.

Not Feeling Guilty for Indulging

You enjoyed your vacation, and that's fantastic! There's no need to feel guilty about any indulgences. Just acknowledge them, learn from them, and move forward with your healthy habits. A few days of enjoying yourself won't undo all your hard work. 

Guilt just pulls past choices into the present, which impacts future decisions. Instead, use your trip as a great chance to reflect on what worked and what you’d shift next time, then move on with your life!

 

Additional WAG Resources to Nail Your Nutrition On Vacation

  1. The 10 Healthiest Disney World Restaurants
  2. Macro-Friendly Hotel Room Hacks
  3. The Ultimate Travel Nutrition Guide
  4. How to Get Better at Estimating Your Food
  5. How to Eat Macro-Friendly at the Breakfast Buffet
  6. Tracking Macros While Traveling: 5 Quick Tips
  7. How to Enjoy a Treat While Tracking Macros
  8. How to Get Back on Track After Vacation
  9. How to Follow Your Nutrition Plan While Traveling
  10. Free Guide: How to Track Macros at Restaurants
  11. Free Guide: WAG’s Ultimate Travel Nutrition Guide

 

Final Tips for Spring Break Travel

Remember, the goal with your vacation nutrition tips isn't to be perfect on your spring break adventure but to make mindful choices that allow you to fully enjoy yourself without abandoning your health goals. 

Embrace the flexibility, savor the local flavors, and don't forget the importance of healthy eating while traveling. With a little bit of vacation meal planning and self-compassion, you can have a fantastic and fulfilling trip while still feeling good. Be kind to yourself when you return, and gently re-establish your healthy habits. Happy travels!