We all have different definitions of what constitutes a vacation. And, frankly, when it comes to eating, it doesn’t matter whether we’re talking about a slump-in-a-hammock beach paradise or a walk-the-streets tour of a European city. When we’re in holiday mode—a needed break to reset the brain, to see new things, to spend time with family—our regular routines go out the window.
Vacations can be monumental, yes. But they can also test the limits of your waistband, your arteries, and—over time—your longevity. A day or two of indulgent choices here and there aren’t going to hurt. But what happens when your treat week doesn’t just add a few pounds, but gets you out of rhythm of eating the When Way?
This is really why vacation eating is so important—not because we want to slap your hand for having wine and pizza when in Rome or umbrella drinks by the pool. We want you to enjoy your time away! But we also don’t want you to bring home a souvenir full of risk factors that get worse because you’ve derailed your eating habits.
That’s the challenge: How do you give yourself license to stray—and do it without ruining all that you’ve already accomplished?
Ultimately, it all comes down to some simple strategizing before you go. Just as you plan where to visit, when to update your passport, and making sure you have #alltheshoes, you should take some time to think about how you’ll approach eating while on vacation. The simplest answer is that even when you’re on the road, you can still eat the When Way by focusing on the nutrients and timing that we’ve already discussed. (In fact, you may even find it easier, as some international cultures naturally eat their biggest meals earlier in the day.)
You can practice this philosophy while eating out (yes, the salad loaded with veggies on the menu is always a great choice), and by making one of your first vacation activities a grocery store run to stock up on healthy snacks. (You can even commit to making a few meals in if your accommodations have a kitchen.) Even play a game to see who can find the best healthy salad bar. If you’re vacationing in a place with a foreign cuisine, what better way to embrace the culture than to try shopping and cooking the local way?
So when you’re making your packing list, leave the packing-on-the-pounds version at home by making these small commitments to integrating When Way tactics into your travel experience:
Make a split. Two-thirds of Americans say they always finish their restaurant entrées. That’s especially a problem when portions are the size of a Prius. You can split entrées with people you’re traveling with or ask for the meal to be split into two, with half boxed before it’s even served to you (take the boxed half back to the hotel for breakfast or lunch the next day). Besides dividing up your calories, you’ll also save money, of course. This works especially well when you’re traveling with a group and can have your meals family-style by sharing a few items.
Redefine high-maintenance. You may feel like you’re annoying your server and kitchen staff by asking for sauce on the side, or veggies instead of fries, or lettuce instead of a bun. But don’t think of yourself as high maintenance. Think of yourself as “healthy maintenance”; you are teaching the waitstaff and kitchen how to prepare food that “a patron will love and love her back.” A few adjustments from the way a restaurant typically serves its dishes can quickly turn them from artery cloggers to artery clearers, like extra-virgin olive oil instead of dressing. Keep in mind that you’re not on vacation because you really want a cheeseburger. You’re on vacation to be with people you love and to explore places you want to enjoy. That’s what you’ll ultimately remember.
Schedule strategically. When making your plans, incorporate a walking activity after meals. That will help offset some potential damage, burn off some of the immediate jolt of calories, and help with digestion. This works especially well if you eat a larger lunch and lighter dinner, so take your walk in the afternoon.
It will also help if you can find time to exercise in the morning before sightseeing. Even a 15- or 20-minute workout is game changing. Why? It’s not just for the calorie burn. It also helps mentally: You’re telling your body you’re going to be healthy that day. You may be less inclined to splurge on sundaes if you’ve already put in some sweat time. Granted, it’s not always easy, but if you can make a commitment to get in a few short workouts (most hotels have gyms) during your time away, you’ll see a positive domino effect.
Count a little. Nobody wants responsibilities on vacation—that’s what we’re trying to leave at home! But just like you may get a kick out of seeing how many steps you walk while you’re away, why not add something else to your daily counter? Challenge your group to see who can have the most servings of fruits and vegetables every day. Make it a little competition, and you’ll inspire everyone to add a little more. Do that, and you’ll be letting veggies do their job—not just shuttling high-quality nutrients through your body, but also filling you with fiber so that you’re less likely to be tempted by a dirty water dog from a street vendor.
Check out the sides. Nowadays a lot of restaurants are pushing sides. If you’re already having an appetizer and an entrée, sides are usually overkill. But often hidden in this section of the menu are great plates of seasonal vegetables. A vegetable side makes for a great app; a few different veggie sides (hold the butter) can easily substitute for an entrée. If you’re at a creative restaurant, these will often be just as cleverly prepared as everything else on the menu.
Drink up. Water, water, water. It’s what you need for hydration when you’re on the move, and it’ll also be your secret weapon against temptation. Stay full of water, and you’re not going to crave high-sugar meals and treats throughout the day. It’s worth getting a Nalgene or similar stainless steel bottle. Keep it filled, and take it with you when you’re on the move so you’re not reliant on finding plastic bottles on the go.
Keep the big picture in mind. And by “big picture,” we’re not talking about your health (though that really is the ultimate big picture). We’re talking about remembering that the meals aren’t why you’re on vacation. Though no one can argue that you should try the paella in Spain or the lobster roll in Maine—we want you to taste the flavors of different regions—we’re guessing that you’re really there for different reasons. Remind yourself of what those are and soak in the joy of exploration, not the goop of melted butter.
Now, if you happen to be on vacation to try as many of the local dishes as possible (this is the case for Dr. C, who tends to only vacation in places he can take a cooking class), remember that just because you ordered something doesn’t mean you have to finish it. You might have to turn in your membership card to the Clean Plate Club, but having just a bite or two of a wide variety of foods should be enough to satisfy your curiosity and keep you from getting stuffed, overeating, and feeling miserable.
One more thing: Remember to plan (time for shopping, etc.) for eating the When Way when you return. You’ve done so well during your vacay that you don’t want to let a rushed return get in the way.