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Getting to try new food on vacation, for many travelers, is arguably better than the vacation itself. Being able to eat things you wouldn’t normally eat at home makes the experience that much better. But if you’re on a health journey, you might feel the burden of indulging during your travels and coming back home with guilt.
While there’s nothing inherently wrong with indulging, especially every now and then, it’s important to have a plan ready before you even leave so that coming home is easier and more relaxing. Here are my suggestions so that you can enjoy yourself without putting your wellness at much risk:
1. Keep alcohol to a minimum
Alcohol is not calorie-free, even though people drink it like it is. If you mix it with sodas, sugary juices, and salts rims, and you’ll rack up even more calories than just the plain stuff.
Simply put: There are no health benefits to alcohol. While it’s normal to have a drink or two to enjoy yourself, consider cutting the amount you’d normally drink back considerably. It’s one of the easiest ways to not overdo your intake on vacation.
2. Have a neutral mindset
Don’t put food on a pedestal. By this, I mean that food should be viewed more neutrally rather than something that has a hold over you. It can be overwhelming once you’re in vacation mode to immediately switch to “I can eat whatever I want, finally!”
The reality is that this mindset can stifle your progress both mentally and physically. It can make you not eat breakfast or just opt for a light lunch so you can “save up for dinner,” but then dinner comes, and you eat way more than planned because you didn’t eat consistently throughout the day. It could also look like not eating any dessert for weeks before you travel so that when you get there you feel like you “earned” all of the dessert you missed out on back home.
If you view food more neutrally and eat a balanced diet without preparing in ways that usually lead to overindulgence, you’ll feel more in control around food.
3. Leave guilt at home
Guilt is one of the most harmful emotions to feel when it comes to your health journey and doing it successfully over a long period of time. Part of making healthy eating a lifestyle change and not just a fling to drop the “last 5 pounds” is understanding that things will ebb and flow. Not every day will look the same.
The post-vacation indulgence guilt can be really overwhelming, but it doesn’t need to be. It’s a common misconception that you’ll gain a bunch of weight after vacation, but things don’t work that way. A few days or even a week of eating things you don’t normally eat will not ruin all of your progress.
At most, you’ll gain water weight that falls right back off after a few days of being home again and maybe a tiny bit of actual fat depending on a variety of factors. Guilt can prevent you from hopping back on track once you get home by clouding your judgment and making you feel like you can’t move forward.
4. Prioritize protein
On vacation, you usually have little control of how your meals look. As a dietitian, regardless of this, I try to prioritize protein at every meal and work around the rest.
Protein is the most filling macronutrient and will help keep you satisfied, reducing risk of overeating. Don’t forget that you can indulge in delicious food without overeating it.
Eating a protein-rich meal before dessert could be the one thing that helps you stick to one cookie instead of three. It can help make you less likely to go back for thirds or fourths at the buffet. It’s a simple trick, but an effective one!
Bottom Line
Eating fun foods on vacation and getting back on track afterward should not be a stressful experience. Go into the trip with a positive mindset that is excited to try new foods but is looking to do so intentionally. Limit your alcohol, eat your protein, and don’t feel guilty just because you’re eating foods you normally wouldn’t. Food is food, it isn’t something to be afraid of or worried about. Make a plan for yourself that is sustainable and enjoyable, and everything will work out.
