How to Stay on Track on Vacation

by Jennifer May, M.S., R.D., M.S.
DietWatch

Going on vacation can be a major disruption to your normal eating and exercise routines. But with the right planning, you'll come home from your trip with only souvenirs and memories, not extra pounds. You'll still be able to eat well, get in plenty of activity, and enjoy your trip to the fullest.

What to Include in Your Suitcase: Workout shoes Exercise attire T-shirts Exercise bras Comfy socks Swimming suit Any extra equipment that you might need -- pedometer, yoga mat, rubber tubing for resistance exercises, deflated fitness balls, etc. Journal to track fun things you did on your trip as well as your food and exercise intake (if you want, but remember to have fun, this is your vacation!)

Do Your Research

• Use the Internet to research your travel destination. What restaurants are available, and do they offer healthy fare? Many restaurants post their menus online; if this is not an option, you can probably at least find phone numbers and email addresses that will allow you to find out more.


• Many gyms will allow members to work out for free at any club within that chain (Gold's Gym and 24-Hour Fitness, for example, both offer reciprocal privileges to members). Or find out what facilities are available at your destination, and see if they offer day passes for visitors. Hint: A local YMCA, or college or university recreation center, may be a less expensive option than a private club.


• Hotels can offer a variety of fitness facilities, from a pool to a full workout center. Call ahead to find out what facilities are available where you're staying.


• Many airlines are no longer providing in-flight meals but if your airline does offer food, call ahead to see what is on the menu. Better yet, pack some healthy snacks in your carry-on bag, such as nuts, fruit, and whole grain granola bars. Which leads us to...

Dashboard Dining: Tips for Your Road Trip

• A well-packed cooler can be a traveler's best friend. Start with fruits and vegetables -- nature's own fast food. Smart choices include easy-to-eat fresh items like baby carrots, broccoli florets, celery sticks, apples, bananas, cherries, and grapes. Cups of yogurt and cottage cheese also make nutritious snacks -- just be sure that you pack them in plenty of ice and keep a travel thermometer with you to make sure that temperatures are in check. Non-perishable snacks include single-serve fruit cups or applesauce cups; low-fat granola bars; and trail mix made with nuts and dried fruit.


• Bring plenty of water bottles or keep an insulated water jug in the car -- staying hydrated is vital.


• If you'll be planning stops at sit-down restaurants, be sure to check out Dining Out with DietWatch for tips on making the most healthful choices. Just planning to cruise the drive-thru window? Select lean sub sandwiches (turkey or roast beef, no mayo or low-fat mayo), grilled chicken sandwiches (again, no mayo), bean burritos, and salads. Don't forget the Fast Food Quest offers nutrition information for almost 40 fast food and chain restaurants.


• Make regular rest stops -- but don't just rest! Take a walk through a state park or city tourist district; even a 20-minute brisk walk will refresh you. If your route only takes you by highway rest stops, walk around the parking lot or do calisthenics by your car.

At the Airport

• Don't arrive hungry! Have a full meal before you leave, or pack your own low-fat snacks so that you can resist the allure of the Starbucks and Cinnabon stands. If you must purchase a meal or snack at the airport, find a stand that offers healthy fare.


• Limit intake of alcohol and caffeine as they can be dehydrating.


• Try to stay away from the people movers - walking is much better for you and can be just as fast, depending on how quickly you need to arrive at your next gate. It's always a good idea to wear your athletic shoes, just in case you have to sprint!

Play Hard, Rest Well

• You'll probably get plenty of exercise on vacation without realizing it. Tour new places and you'll find yourself walking quite a bit. If you have a pedometer, don't forget to pack it - you may be surprised how many steps you take each day.


• Take advantage of your hotel's workout facilities if they have one. Utilize local parks, clubs or YMCA if available. Many destination spots have 'seasonal' activities. Check out local magazines or the Chamber of Commerce for specfic events and dates.

When You're Staying with Family or Friends

• Staying with friends and family can be tricky. You don't want to offend anyone by passing on food dishes but you also want to try to make healthy choices. Explain that you are focusing on making healthy lifestyle choices. You may be surprised to find out that you are not the only one!


• Try to stick to your exercise routine, and get a family member or friend to join you. Ask for a walking tour of their neighborhood or hit some local walking trails.


• Offer to cook at least one meal. Not only do you have a way to thank your hosts for their hospitality, you can show off some of the tasty low-fat recipes that you got from DietWatch!

Getting Back on Track When You Return

• Before you go, stock the freezer and pantry with frozen vegetables, frozen homemade casseroles, pre-packaged frozen entrees, pasta, rice, and jarred low-fat sauces. That way, you have eliminated one excuse to continue eating out upon your return.


• Consider setting up one or two appointments with a personal trainer for when you return; he or she can help you get your workouts back on track and perhaps adjust for any fitness that you may have lost. If you cannot afford a trainer after paying for your vacation, then at least be sure to set up workout dates with a friend who will be counting on you to be there.

Don't forget that vacations are supposed to be about having fun. Try not to fret if you come home with excess baggage around your waistline because you slipped from your program (or deliberately stepped off). Just get right back on track when you return: Start eating your healthy meals, working out, and participating in the DietWatch community for the support you need. Those post-vacation pounds will be a memory before you've even developed that last roll of film buried at the bottom of your travel bag!

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Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology. Jennifer has taught nutrition and biology at the university level, and has provided nutrition and fitness counseling and coaching for individuals, medical facilities, health organizations, and schools. She has produced educational materials and has appeared frequently on radio and television