VACATION & TRAVEL DINING GUIDE

Summer vacation is just around the corner. First and foremost, you want to enjoy your time with family and friends. I cannot stress enough, the importance of giving yourself grace to unwind and managing stress; it is crucial to health (both physical and mental) and hormonal balance. We also want to avoid creating an unhealthy relationship with food. I am sharing these tips as a guide for those who want to enjoy with healthier options. It can be challenging to eat while on vacation, at a restaurant or event when you want to stay somewhat on track.

AT THE RESTAURANT

If you’re at a buffet, think veggies! Look for lean proteins and fish. Cold seafood options (shrimp etc) are good choices. Watch out for dishes covered in sauce. The carving station can also be a good option as the food isn’t swimming in sauce.

At the salad bar, go with lots of leafy and fibrous greens. Throw in some brightly coloured veggies too. Pick a protein and add things like olives and nuts and seeds for healthy fats. Nuts and seeds also have multiple nutritional benefits. Opt for olive oil and vinegar or lemon/lime juice as a dressing.

When ordering salads: Garden, spinach, Kale etc. Ask for dressing on the side, or ask for olive oil and vinegar. Dip your fork in the dressing before the lettuce and surprise yourself with the amount of taste only a little dressing offers! Add grilled chicken, fish, eggs or steak. The more non-starchy vegetables, the better! Remember, darker lettuce and vegetables are the most nutritious. Limit croutons, bacon, cheese, dried fruit (high in sugar), etc.

Soup: Healthier options are vegetable, chicken, etc. Watch for overly salty soups. Ask your server about the ingredients. To keep calories lower, avoid chowders as well as soups with pasta.

Sandwiches, subs, and wraps: Vegetarian, chicken, turkey, tuna, salmon, or egg are healthy options. Ask for only half the bread (open faced) and add extra vegetables into your sandwich, sub, or wrap. Even better, have the sub or wrap as a salad (all of the ingredients on a bed of mixed greens) OR have it wrapped in lettuce leaves. Use cooked meats over cold cuts to avoid nitrates and chemical preservatives.

Grilled or baked chicken, fish, tofu, or vegetables: Avoid fried/breaded foods. Add a salad and grilled, steamed or baked vegetables with butter or olive oil. instead of fries.

Pasta should be more of a treat and not your most frequent restaurant meal. If you want pasts, consider having ⅓ of the pasta and double the amount of sauce. Restaurant portions of pasta tend to be 2-3x more than the recommended serving size. Choose a tomato based sauce with meat to get the benefits of cooked tomatoes and protein. Bolognese is a good choice or even pasta tossed in olive oil and herbs.

Breakfast: Eggs, egg whites, veggies and avocado are perfect. Ask them not to cook in oil as most restaurants use unhealthy, saturated vegetable oils. Hard boiled and poached eggs are good. Fresh berries are a great fibre filled and antioxidant packed side. Oatmeal is an excellent carb choice.

High protein smoothies with added greens are a great choice. Avoid the pastry heavy continental breakfasts and fruit only smoothies that can cause blood sugar spikes. If you want to enjoy a pastry, adding protein helps slow digestion causing blood sugar to rise more slowly after meals.

Beverages: Ask about herbal tea and/or mineral water varieties even if they’re not on the menu; lots of restaurants carry items not listed. Coffee and tea are better options than hot chocolate and specialty coffees. Limit juice or sugary soda.

RESTAURANT GUIDELINES

· Never go out to eat starving! You will not spoil your dinner if you have a small snack before eating out (e.g.10 almonds).

· Try not to snack on the bread. Ask the server not to bring it to the table or limit yourself to a smaller portion.

· Ask for the sauce or dressing on the side. The sauces or dressings are often very high in sugar and should be used minimally. Having sauces or dressing on the side allows you to control how much you use. Even better, order olive oil and vinegar INSTEAD of salad dressings and sauces. That way you KNOW there is no sugar added. Every restaurant has oil and vinegar available to take to your table easily, so don't feel like you're difficult by asking!

· Don't be afraid or embarrassed to make substitutions to your meal. Ask for double the steamed vegetables (with lemon or butter instead of sauces like teriyaki that contain tons of sugar) instead of the starch option such as fries. A baked potato can be a good option as they are nutrient dense. Consider using a drizzle of olive oil with chives or herbs vs a large dollop of butter or sour cream.

· Eyeball your portion. Try to stick to a protein portion the size of a deck of cards or the palm of your hand. Ask for a side plate and transfer the leftovers before you begin to eat. Just because the food is there does not mean you have to eat all of it. Ask them to wrap it up and have it for lunch the next day.

· If it is difficult for you to stop yourself from devouring all that is on your plate, simply ask your server to wrap half your meal before they even bring it to the table.

· Read between the lines. Just because a meal is in the ‘healthy' section does not mean that it is balanced.

MENU WORDS TO STEER CLEAR FROM

· Breaded. These items aren't just coated in breadcrumbs. They're often dipped in flour first; this screams super high processed carbohydrate and unbalanced blood sugar.

· Au gratin. These dishes are topped with cheese or breadcrumbs mixed with butter. The serving size is HUGE and loaded with carbohydrates and saturated fat.

· Tempura. Sure, it’s fish and vegetables, but this specialty is typically batter-dipped and deep-fried.

· Fried. This means cooking in hot saturated fat (this can cause inflammation).

· Battered

· Fondue

· Golden

· Hollandaise

· Smothered

DESCRIPTIONS THAT SCREAM ‘HIGH SUGAR”

· Ketchup (opt for salsa instead)

· Fruit flavoured anything

· Pop

· Juice

· Most smoothies

· Iced coffee (unless you ask for no liquid sugar base.

· Teriyaki

GENERAL TIPS

When your body tells you it’s full, listen up! A single bite after you’re full, will lead to extra calories and eventually, extra pounds and will only make you feel bloated and lethargic.

Drink a tall glass of water. It will help keep you hydrated, make you feel fuller and less likely to overdo it.

When I travel, I find it helpful to have some protein bars and nuts on hand so I am not starving if I can’t get to a restaurant for several hours. I also travel with protein powder and a shaker as it is a quick way to hit my protein targets.

EXERCISE

Just because you are travelling, it doesn’t mean you have to give up on exercise. Scope out the area where you’ll be travelling and take advantage of whatever exercise opportunities are available. Use the gym or pool at your hotel, a pay-as-you-go gym, go for a hike or beach walk or get in a body weight HIIT session as the sun is coming up. If your hotel offers exercise classes, join in.

Again, you do not have to give up enjoyment while dining out of on the road. Life is all about balance and mixing in healthy choices.