Just in time for spring break trips, in this episode of Q&A with Adee Cazayoux, founder of Working Against Gravity, Adee answers more specific questions about tracking your nutrition while traveling.

Q: How should I approach my nutrition on travel days?

A: There are many ways to approach your nutrition while traveling. For example, you could bring as much healthy food with you as possible or determine where you’ll be dining out while you’re away so you can check menus and plan your meals. But, here’s what I do before I travel: I define what success means to me. So let’s say I decide that success on vacation for me means 3 workouts for 7 days—then, I allow some leeway for relaxation, too! Let’s say I also define success as eating only meat and vegetables for my first two meals—that means I have more freedom for dinner! Defining success beforehand will allow you to be a little kinder to yourself if you get a little off track and will also limit your chances of going completely overboard.

Q: How do I track alcohol into my macros?

A: Often on vacations, there are times when alcohol may be involved, whether you’re celebrating an occasion or just relaxing on a beach. Who doesn’t love a Corona or an umbrella drink by the shore? Well, alcohol is a separate macronutrient altogether—it’s different than carbs, fat or protein. So, we have to track it in terms of caloric intake. It’s simple! Take the calories in your alcoholic beverages and divide by 4 or 9: If you divide by 4, you’re going to track it as carbohydrates; if you divide by 9, you’re tracking it as fat. Or if you’re math-savvy, you can track it as a mix of the two. Need some math help? Check out WAG’s alcohol calculator app in our bio to make it super easy: https://www.workingagainstgravity.com/apps/alcohol-calculator/

Q: How can I stay on track when I don’t have total control of my macros?

A: If you’re in a situation where you’re not 100% sure what’s in the food you’re eating, whether you’re eating at a friend’s house, someone else is cooking for you or you’re eating out at a restaurant, there are a couple of great strategies you can use to stay on top of your nutrition. First, estimating is always better than not tracking at all. To estimate, use your hand. Check out this graphic to give you a “hand” 

Then, you can estimate how many macros are in your meal! Another great strategy is to just stay away from foods that never fit into your nutrition plan. For example, if a double bacon cheeseburger with a side of French fries has never been in your plan, vacation time is not the time to try it. Stick to foods you know you have a lot of leeway; vegetables, lean meats and proteins. That way, even if you’re estimates are a bit off, you won’t stray too far from your plan. Last tip: If you know you’re going to a place where you can bring a dish, bring something! What host doesn’t love a hospitable guest who brings delicious food to share? And, since you brought it, you know the nutrition information in it and you’ll have options for eating while you’re there!

These are just a few tips you can use when you’re going on vacation or Spring Break. If you have some tips you think other people can benefit from, add them in the comments!

Have a great vacation and stay on top of your nutrition!