Spring break is approaching fast and you are probably excitedly planning and packing for your upcoming destination. But have you considered planning how you are going to keep up with your health goals? While vacations are a fun escape from our daily routine, it can also lead to challenges following our health routine. Without a proper plan in place, you may fall off track and lose some of the progress you have made. Whether you’re relaxing at the beach, exploring new cities, or staying cozy in the mountains, you can still keep up with your health goals! Follow these tips in order to help.
- Have a travel plan in place
Whether you are driving or flying, start planning for your travels. If you are traveling on a plane, a great idea is to bring plenty of nourishing snacks that are good sources of protein and fiber. Airport food selection can be limited and expensive, so this is a great way to make sure you have balanced snacks that will keep you satiated when you inevitably get hungry. If you’re traveling by car, balanced snacks are just as important! Food places with good selections can be few and far between. Some great options that keep well include roasted chickpeas, edamame, trail mix, and protein bars. Don’t forget to check out our full travel snacking list right here.
- Stay hydrated
Hydration is especially important on vacation but often easy to overlook. If you’re somewhere warm and getting active, you will especially need to drink more water to keep up with your body’s needs. Don’t forget to bring a reusable water bottle as you start packing up for your trip. This will save you so much money traveling because you won’t have to keep buying water. Plus, it’s much easier to drink water if you already have a water bottle with you! If you’re taking a water bottle through security at an airport just make sure to empty the contents beforehand and refill once you have gone through security. Instead of ordering soda at a restaurant, you can save money and stay hydrated by ordering water. If you don’t like the taste of water, try adding lemon or other fruit for some added flavor.
- Focus on balanced meals
Vacation is often a time where you’ll be eating differently than normal. A strategy for ordering at restaurants is to look for meals that incorporate a good balance of food groups. Focus on choosing options that provide a source of protein and make sure you’re getting in some sort of vegetable daily. Fruits, vegetables, and complex grains will help ensure you’re getting fiber and protein will help keep you satisfied throughout the day. Additionally, many restaurants have online menus you can review ahead of time.
- Prioritize protein at breakfast
Don’t skimp on breakfast! Your first meal of the day is an important one as it kick starts your metabolism and provides you with energy to fuel your day. On vacation, you may find yourself eating more carbs than usual but try to minimize eating lonely carbs. Consuming protein first thing in the morning helps regulate your appetite throughout the day. Some common high protein options you can pair with your morning breakfast include eggs and greek yogurt. If you know you may be eating at a place where getting protein may be more challenging, don’t be afraid to pack a few easy high protein snacks to facilitate reaching your protein goals.
- Incorporate daily movement
No matter what sort of vacation you are on, you should be getting in daily movement. Not only does movement help with energy levels and mood regulation, it can also help with food digestion and metabolism management. Movement doesn’t have to be intense or overwhelming! You can go for a walk, swim, play casual sports, hike, or practice yoga.
- Prioritize sleep
Sleep is so important! Sleep may become an afterthought when you are busy packing your day with activities and having fun with family and friends. However, you also need ample rest! Good quality sleep will aid in recovery, provide you with energy, and help your body stay healthy.
This spring break, prioritize feeling your best both physically and mentally. Practice daily movement, enjoy nourishing foods, embrace the break from your daily routine, and remember that all foods can fit! Focus on these tips and tricks and you’ll not only feel your best but you will also continue to reach your health goals!
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** This article was written by Ava Stover, nutrition intern. Fact checked by Allison Tallman RD.