I love a vacation, but when I am not at home, surrounded by my usual culinary delights, I have to make some adjustments. Recently, I received this great question from one of ya’ll.
Maria writes:
I would love to read some of your tips about how to keep healthy when on vacation, or when eating out. I am doing a [15 hour] road trip down to South Carolina next month, and would love your take on the best ways to keep a healthy diet on track. –Maria
How fun!
I completely understand your concern in regards to maintaining a healthy diet when on the road, (especially when you are headed into the south, a lovely place known for their fried fritters, and buttery sides). While the South is certainly no health savvy Manhattan, I assure you, a healthy lifestyle is attainable, whether you are in a car, train, or plane!
The most important part of starting off a vacation right, is being prepared with healthy snacks. If you begin your trip on the right foot, you are more apt to stick with your plan throughout your trip.
Good news, Maria! You will be in the car, so you will have access to many grocery stores on the way! Grocery stores typically have salad bars, and whether, or not, it is a Whole Foods, or A&P, they always have little produce sections—which means you can always pick up carrot sticks, avocados, and cherry tomatoes to snack on.
What to bring in the car:
Stay Hydrated
- Water
- Coconut Water (a nice little sugar boost, these coconut waters are around $1.50 a box, and will keep you hydrated, in addition to keeping you from reaching for an unnatural, and chemical ridden, sports drink)- Freeze a few, the night before departure.
- Juicing: If you are an avid juicer, make 3-4 servings of your favorite juice, and store them in the freezer, the night before. If you will be in the car, tuck them safely away in a cooler, along with your coconut waters (If you are flying, store one in your carryon, and the others in a ziplock bag, in your luggage).
Beverages
- Bolthouse Farms makes a carrot juice that I really enjoy. It is pasteurized but it is a great pick-me-up, and sure beats drinking a soda, or another unnaturally sweetened beverage. It can also be nice to have on hand, when water seems “boring.” It is available in many grocery stores, and super markets (like Target).
- Pacific Brand Almond Milk comes in tiny little “juice box” sized cartons. They come in both Vanilla, and Chocolate. They make for a delicious, and quick “snack.”
Snacks
- Baby Carrots- crunchy and sweet, carrots nourish the body, and make for guilt free and fun snacking.
- More of your favorite raw veggies— like red, and yellow pepper slices (celery, cucumbers, etc.)…
- When I dip, you dip, we dip… if you can make a batch of guacamole before heading out, then that is fantastic. Use it to dress up your veggies. If you do not have the time, or the desire, bring a long a few ripe avocados, and a plastic knife. If you slice the avocado around it’s “waist”, you will be left with two halves. Use each half as a portable, dipping bowl, sprinkle with sea salt, and dunk in your carrots, and pepper slices. You can do this on the plane, train, or car.
- Create little bags of ½ cup servings of mix raw nuts, organic raisins, and unsulphured, unsweetened, dried fruit, like the ones by Bare Fruit. 
- Raw nut bars, available at many regular grocers, health shops, and Whole Foods markets, are also nice to have on hand, should the pickings get slim. Look for ones that only contain ingredients that you can pronounce. Also avoid bars that contain soy and sweeteners (other than fruit). A few good brands that I am aware of are: Lara bars, and Prana bars, but there are plenty out there.
- Create little bags of 1 cup servings (it can be very easy to eat the whole box) of your favorite healthy cereal, like ones that are corn based and gluten free. I personally am a fan of Barbara’s Cinnamon Puffins, and Organic Path corn flakes.
Eating meals on the road
- Avocados can be great travel companions. If you are planning on stopping in a fast food joint, order the salad (order a few, if you like), sans croutons, and packaged dressing, and instead squeeze a creamy avocado over the greens.
- Bring along your own cold pressed olive oil, in the car (and store in the cooler, and carry in your purse, or bag when entering a restaurant). Whether or not you will be eating fast food, or picking up something from a grocer’s salad bar, having your own small olive oil handy, can be one of the healthiest alternatives to restaurant (i.e. Fast Food) and grocery store dressings.
- If you find yourself in an Italian eatery, forgo the dressing and croutons, ask for very light, or no cheese, and request balsamic vinegar and olive oil, on the side. Olive Garden is big in the South, and they have a fun, “endless” salad bowl. I have yet to come across an Italian restaurant that did not have olive oil, and vinegar.
- For the entrée, try out a baked chicken, or fish dish, and order a side of veggies. If you are a vegetarian, forgo the meat and opt for a few sides of steamed, or lightly sautéed veggies. Ask for very light on the butter, and if they are steamed, order a side of marinara sauce for dipping. I like to order veggies— toss them into my raw salad, and dress with olive oil, or marinara (and sometimes a sprinkling of cheese).
- Combinations are key here, as a “miscombination” can leave you feeling weighed down, especially if you will be confined to your car for some time.
- Check out these two articles, on ways to best navigate Italian and Asian restaurants, for superior health.
Other things to pack
- Your favorite dark chocolate bar(s)! This will keep you from wanting to jump on a giant Cinnabon, or pouncing on a creamy latte. I like Dagoba, Endangered Species, and Green & Black brands, but there are plenty of great companies out there (some more expensive than others). Look for a bar that does not contain more than a few ingredients.
- Vanilla NuStevia, and NuStevia. Carry in your purse or bag, and never feel left out when your sweet tooth calls. Having a cup of coffee after dinner, or for breakfast? Forgo the creamer and sugars, and sweeten it with your Stevia (and almond milk, if you like).
- Unsweetened Cocoa powder: Heading through a drive through? Ask for a medium hot water. Keep a tbsp, or plastic spoon, in your cocoa powder, and scoop into the water. Add Vanilla NuStevia. And if you are feeling crazy, a smidgen of almond milk (optional). You can make this on the train, and in the car. I have made it on the plane, as well. You can find cocoa that comes in a bag, vs. a tin. Most raw cocoa comes in a bag, making it easier to transport.
- Tea bags: You never know what kind of tea bags a restaurant will have on hand. Not to mention, it is less expensive to bring your own favorite, and just order a cup of hot water. I am always down to try something new, but unless you are a teahouse, I have found the teas at many restaurants are rather unappealing, or boring. Avoid the Lipton Tea Bags, and save your cash.
- A little baggy of sea salt. I am not a fan of iodized sea salts (which is what is served at most restaurants), so I usually will bring along my own container, or baggy, to sprinkle over my salads, and entrees. It tastes much better, and it is a lot gentler on the body.
- Your Magic Bullet, or tiny blender. This is great for whipping up hot cocoas, smoothies, and other delectable delights. I have easily taken my Magic Bullet with me on vacation, simply by packing one blade, the small motor, and 1 cup with me in my luggage.
- I also like to travel with a powdered Wheatgrass, just in case I am unable to get my morning juice. I throw in a tbsp, ¾ cup water, a few ice cubes, into my Magic Bullet, and I have an alkaline green drink to start my morning off right with. You can add NuStevia to make for a sweeter drink also. I like Pure Planet Fine foods, Kamut Wheatgrass.
Things to Avoid, Things to Enjoy
AVOID: Fast food, airline meals, and snacks, white flour, and processed products- these will leave you feeling tired, groggy, and downright gross.
Enjoy your vacation, but don’t overindulge in things that you will leave you feeling like you need to “diet,” or go crazy at the gym when you get back home. You should return from a vacation feeling revived, not like “Golly, now I need to go on a diet.” Vacations are a wonderful time to enjoy food, you would maybe not always eat on a regular basis, but it does not mean you need to throw your knowledge about health out the window.
If you are dining out, do your research beforehand. Most hotels can make recommendations, and often time have a binder containing menus, behind the desk. Have an idea, before you get there, what you can order. You can do all of this research prior to even starting your vacation. If you are a foodie, it can be fun to look at the restaurants you
will be enjoying, and get excited about the culinary delights, and/or the atmosphere at which you will be dining.
If you enjoy alcoholic beverages, I highly recommend sticking with wine, or the occasional mixed drink. Avoid the daiquiris, mudslides, and margarita mixes. Although they can be “fun,” and make you feel like you are on a tropical island, they are packed with loads of chemically, and sugary, slush. You are more likely to feel “hungover” from all of the unnatural ingredients, and sugar, in the mix, than you are from the alcohol. If you need to feel tropically, enjoy a mimosa. One of the “healthiest” mixed drinks that I can think of is a Mojito. Made with rum, lime, mint leaves, and a sizeable amount of sugar, they, at least, are made with “fresh” ingredients, and should not contain preservatives. If you are making your own Mojito, try subbing in Stevia.
Bring your sneakers, and hit up the hotel gym, go for a jog, or stay active golfing, or playing tennis. If you are in the car for a long period of time, make sure you take a few minutes to stop and stretch your legs. Do a few jumping jacks, or just get out of the car for a few minutes.
If you are planning on being in the car for some time, pick up a few books on CD from your local library. This can make the drive a whole lot, less painful, and even enjoyable. It is important to maintain a stress free environment, start that vacation out on the right foot, and return feeling like a million bucks!
Stay safe. Have fun. and Enjoy!
What do you do to stay healthy while traveling? What are your favorite snacks to bring along? I want to hear your feedback!!
Love! Thank you so much for the tips!!
i actually brought along a LOT of those things you listed in my recent trip… including stevia. i felt like i was being paranoid, but it came in really handy!
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