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Smart Strategies for Staying on Your Diet While Traveling

The holidays are almost here, which means gatherings packed full of our favorite, most nostalgic comfort foods. It can be the most wonderful time of the year or the worst for those of us trying to make healthy food choices. But with a little moderation and some strategic planning, the holidays don’t have to derail your fitness goals!

Staying on your diet while traveling can be a bit challenging, but it’s definitely doable. Here are some tips to help you stay on track with your diet while on the go:

Plan Ahead: 

  • Research restaurants or food options at your destination that align with your dietary preferences and restrictions.
  • Consider packing some healthy snacks like nuts, dried fruits or protein bars to have on hand.
  • Bring an empty reusable water bottle with you that you can refill throughout your days to stay hydrated – this will really help with cravings!

Choose Accommodating Lodging:

  • If possible, opt for a hotel or AirBnB with a kitchen or kitchenette. This way, you can prepare your own meals using familiar, healthy ingredients.
  • Look for hotels or lodgings that offer continental breakfasts with a variety of healthy options.

Pack Smart:

  • If you’re flying, consider bringing some non-perishable, diet-friendly foods with you. Just make sure they comply with TSA regulations.
  • If you’re driving, you have more flexibility in what you can bring. Consider packing a cooler with perishable items like yogurt, fresh fruits and veggies.

Opt for Healthier Menu Choices:

  • When eating out, look for options that are grilled, baked, steamed or broiled instead of fried or sautéed.
  • Choose lean proteins, plenty of vegetables and whole grains. 
  • Avoid dishes that are heavy in creamy sauces or excessive amounts of cheese.

Portion Control:

  • Be mindful of portion sizes, especially in restaurants where servings can be larger than what you might eat at home. 
  • Consider sharing a dish or asking for a to-go container to pack up half of your meal for later.
  • Don’t forget, you can usually ask for sauces and dressings on the side. This way, you can still enjoy the flavor of the sauce without going overboard on the amount.

Communicate Your Needs:

  • Don’t hesitate to communicate your dietary preferences or restrictions to restaurant staff. They are often willing to accommodate special requests.
  • You can also ask what kinds of fats or oils the kitchen uses to cook. In some cases, a restaurant may be willing to cook your food in a healthier fat (like subbing olive oil in instead of butter or vegetable oil) if you ask.

Snack Wisely:

  • Opt for healthier snack options like fruits, nuts, or Greek yogurt. 
  • Avoid sugary and processed snacks as much as possible.
  • Remember to use the “hand guide” when out and about to ensure your portions are the right size.

Limit Alcohol Consumption:

  • Alcohol can add empty calories and potentially lead to less mindful eating choices. 
  • If you do choose to drink, do so in moderation.
  • Having a glass of water between each drink can help your body stay hydrated and encourage moderation.

Stay Active:

  • Keep up with your exercise routine as much as possible. 
  • This could be as simple as going for a walk or finding a local gym or fitness class.
  • Before you leave, research interesting places nearby (parks, museums) where you are staying that you might like to explore or resources (rentable bikes or scooters) that your destination may offer.

Practice Moderation, Not Deprivation:

  • Allow yourself to enjoy local specialties or treats, but do so in moderation. 
  • Balance indulgences with healthier choices.
  • Split desserts and treats with a family member or friend so you can enjoy it together without going overboard.

Listen to Your Body:

  • Pay attention to hunger and fullness cues. 
  • Eat when you’re hungry and stop when you’re satisfied.

Let Us Help You Embrace the Journey

At Baer-Fit, our certified trainers work closely with you to understand your unique fitness goals and design customized workout and meal plans to get you there. Not only do we provide you with the roadmap to get you where you want to go, but we are with you each step of the way, holding you accountable and celebrating all the milestones. 

To learn more, visit our Contact page and send us a message! We can’t wait to learn more about you.

You are unique and so is your body! Before starting any new health routine, always be sure to talk with your doctor to make sure it is right for your needs.