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How to Enjoy Your Summer Vacation Without Sabotaging Your Diet

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With summer here, many of us eagerly anticipate a break from our daily routines to relax and unwind on vacation. However, for those striving to shed some pounds, vacation time can be stressful. Fret not, because there are methods to stay committed to your goals and stick to a nutritious diet while still relishing your time away.

• If you’re staying in a hotel or resort, choose a room with a kitchenette to prepare as many meals and snacks as you can. Even if what you prepare isn’t “perfect-diet” food, it will likely still be better than what you get at a restaurant. 

• If you’re traveling on a plane, bring an empty reusable water bottle and fill it up once you pass security. Pack sugar-free drink flavoring packets if you’re concerned you won’t like the taste of the water. Don’t forget, you can bring food through airport security but not liquids.

• If you’re driving to your vacation destination, pack a cooler with healthy snacks like cut-up vegetables, hummus, and hard-boiled eggs. You can also stop at grocery stores instead of fast food.

• If you’re going to a beach or lake, bring a healthy picnic with sandwiches made with whole-grain bread, lean protein, and plenty of vegetables. Make sure to bring enough water to stay hydrated throughout the day and pack sunscreen and hats to protect yourself from the sun. (Yes, Vitamin D is from the sun but it only takes 15 minutes a day to meet your needs! Don’t burn yourself in the name of nutrition!)

Instead of feeling overwhelmed by the change in routine, plan ahead and make smart choices that fit with your diet plans. From healthy snacks to mindful restaurant orders, there are plenty of ways to enjoy your vacation without sabotaging your health goals.


Amanda Herlocker MS, RDN, LDN, Owner of The Queen City Dietitian, LLC and Co-Author of Nutrition Focus at ModernWeigh