How to Eat Healthy on Summer Vacation
Tip 1: Bring something to the party
Going to a friend’s BBQ was always a stressful time for me… Rather than veggies and fresh salads, most of my friends would be serving up potato “salads”, pasta dishes, processed burgers, and loads of chips… My solution? Bring something to the party to share…
When going to a get-together, you can almost always bet that I’ll bring a fresh veg salad or a homemade coleslaw, and a platter of fresh fruit for an appetizer. BONUS: I’ll be bringing healthy fats (salad or coleslaw dressing) and slow carbs (fresh fruit). Then, I’ll go ahead and add a burger for protein – topped with cheese, tomatoes, and lettuce. Perfect? No… Best I can do with the situation at hand? Yes. And that’s a WIN.
Tip 2: Carry non-perishables on hand
Summer always comes with unexpected adventures and excursions… The usual solution? Cold slushies. Refreshing popsicles. Big scoops of ice cream… And, while I’ll enjoy those (mindfully) on occasion – my body NEEDS some nutrient-dense snacks on hand.
My solution? I’ll always pack non-perishable snacks in my purse – ready to go whenever I need. My favourites are: trail mix packs (nuts and dried fruits), roasted chickpeas, lightly salted nuts/seeds (great to have if sweating in the sun to replenish electrolytes!), and Rxbars.
Tip 3: Sip on mocktails and kombucha
We all need a refresher in the hot sun – and sometimes, water just doesn’t cut it. Rather than reaching for high-calorie, high-sugar drinks such as sugary sodas, fruit juice or sugary cocktails – opt for a homemade mocktail or a cold sparkling water. Your body will love the energy, and your taste buds will love the delicious flavours!
Looking for some mocktail ideas – we have a tasty recipe you MUST try! Click HERE for the recipes!
Tip 4: Stay hydrated
Similar to Tip #3, it’s essential to stay hydrated in the sun. Not only will it help prevent energy dips and heat exhaustion from dehydration – but it may also help you to control hunger! Our bodies aren’t great at distinguishing thirst from hunger. Ensuring that you are properly hydrated can help your body tune into true hunger.
Tip 5: Be aware of your surroundings
When planning a vacation, it’s essential to research food availability before you go. Of course, you’ll have daily activities and adventures planned – but food options sometimes get left behind. I recommend searching for restaurants, nearby grocery stores and/or local markets to be aware of available food options. Doing so may also help you to plan ahead. If there are limited grocery stores, you may find it helpful to bring some extra snacks. If there are plenty of markets and grocery stores around, perhaps there is less need for additional snacks from home.
Tip 6: Plan to go “off plan”
Summer is meant for FUN – and we don’t want you missing out on your favourite occasions. Sometimes, you may want to enjoy a glass (or two) of wine on the beach… Or, perhaps you want to go to an ice-cream shop with your kids. Maybe you love your mom’s signature potato salad or BBQ dinner side dish. That’s OKAY. Make a plan to go off plan. Eat these foods mindfully – and enjoy every bite (or sip)! Know that you can get back on track with the next meal – and savour the dish that’s in front of you in the moment.
Tip 7: Fuel what you need AND what you want
Similar to Tip #6 – it’s important to fuel BOTH what you want AND what you need. If you absolutely LOVE that scoop of ice-cream – ask yourself… What do I want? And, what do I need? Try a smaller scoop of ice-cream – leaving room for a drizzle of melted dark chocolate, a swirl of peanut butter and fresh berries. You’re adding healthy fats, fresh berries for vitamins and antioxidants, AND having a portion of the food that you’re really craving.
No deprivation – just mindful enjoyment of food!
Tip 8: Try seasonal fruits and veggies
Seasonal fruits and veggies can be SO tasty on their own! There’s nothing quite better than freshly picked strawberries or a handful of cherry tomatoes right from the vine. These foods often don’t need much seasoning (if any at all).
We recommend pairing fresh vegetables with a sprinkle of salt, a dash of pepper, and a drizzle of olive oil. For fruits, we recommend a dollop of whipping cream and (if desired) a sprinkle of salt (trust us – a little salt can really make those flavours shine!)
Tip 9: Recruit your family to “get moving” together
Summer always calls for getting outside. We think it’s the perfect time to recruit your family to get some movement in. Take your kids to the park, walk along the beach with your significant other, or try an outdoor yoga or exercise class. Do a quick Google search of events happening in your area and see what you can do to get active this summer.
Tip 10: Try something new
We LOVE seeing you trying new things. Make a goal to try one new thing each week or each month this summer. Try a new form of movement, walk to a different spot to explore, or test a recipe you’ve never tried. Something new can open your eyes to more possibilities and allow you to discover a new practice that allows you to feel your best!