Don’t leave healthy habits at home when on vacation

When you and your family hit the road or the sky for vacation do not leave your good nutrition habits at home.

Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist, said when you are away from home, it can be harder to eat healthy.

Hermann suggests the following tips to make sure your vacation does not evoke unhealthy habits.

• Include a high-fiber, low-fat breakfast into the daily routine. Food such as fruit, nuts and whole grain breads and cereals make for good morning choices.
• Be attentive of portions, restaurants often serve large portions; only eat enough to make you full.
• Look for healthier menu options. Try to order food that is broiled rather than fried. Choose sides that include fruits and vegetables and try to limit fries.
• It is OK to eat sweets on vacation, but keep them in moderation. Choose a low-fat frozen desserts or fresh fruit rather than cake.
• Avoid skipping meals to help you from over eating later in the day.
• Incorporate exercise with adventures such as water sports, hiking, biking or walking tours.
•  Pack your hotel refrigerator with healthy treats so you can manage your snacks. You will save money and calories.

“When you are on vacation, don’t deprive yourself from special treats,” Hermann said. “You do want to enjoy your vacation, so don’t punish yourself. Just watch your portion size if you indulge and try to balance out with eating healthier at other meals.”

 With many shorter flights not offering snacks, make healthy choices by packing your own snacks. Hermann suggests portable snacks such as fresh fruit, granola bars and whole grain crackers. Raw nuts, trail mixes and seeds are also good for travel.

“It is also important to stay hydrated during your flight,” Hermann said. “Make sure you drink water before or during your flight.”

If traveling by car, the American Society of Travel Agents suggests packing a variety of nutritious foods in an ice-filled cooler.

For the road, snacks such as fruit, raw vegetables, sandwiches, crackers, yogurt and granola bars are quick and healthy.

“Where ever your destination or means of travel, you can eat healthy and still manage to have fun,” Hermann said.

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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.

Katie L. Reim
Communications Specialist
Agricultural Communications Services
140 Agriculture North
Oklahoma State University
Stillwater, OK 74078
405-744-6792 (Phone)
405-744-5739 (Fax)
katie.reim@okstate.edu