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Don't Take a Vacation From a Healthy Diet
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By Jonathan Denby
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Summer 2008
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 Summertime is all about vacationing. Unfortunately, many people also take a vacation from healthy eating. It can be a challenge to keep to a moderate, sensible plan, especially when camping, on a road trip or when faced with exotic treats. But it’s possible, with this advice from Elizabeth Schaub, a dietitian at Baylor Regional Medical Center at Plano in Texas.
If fast food is your only option, eating healthy is still possible, says Schaub. Ask to see the restaurant’s nutritional information in order to determine the amount of calories, fats, saturated fats and sodium in the food. Fast food restaurants in the United States are required by law to provide this information.
Because many dishes at restaurants tend to revolve around meats and starches, it is always good to increase the amount of fruits and vegetables when ordering. Try to include plenty of vegetables. “This may involve a special request when you’re ordering,” says Schaub. You may be able to substitute a salad or a vegetable side for French fries, for example. Most fast-food establishments offer salads on their menu. However, keep in mind that many salad dressings contain a lot of fat calories, so you may want to use only half of the dressing provided. If possible, order dressings on the side, advises Schaub.
It’s a good idea to ask for toppings on the side and for the food not to be cooked with extra butter. When ordering off the menu, choose foods that are baked, broiled or grilled, as opposed to fried.
Fruit is great to bring on a camping trip, says Schaub. Apples and oranges are especially good, while bananas have a tendency to bruise and so should be packed well. Dried fruit is easy to pack and doesn’t go bad for a long time. Dried fruit can also be mixed with nuts, preferably unsalted nuts in order to keep sodium content down. Other types of dry foods that pack and keep well are beans, pastas and rice.
Try packing fresh, cut-up vegetables like broccoli, celery and carrots, or premade salads, which don’t require any washing—just a little refrigeration. They make good snacks or replacements for high-fat chips at meals.
Keep in mind that the danger zone for food is between 40 and 140 degrees. That’s when bacteria can grow and cause illness. Proper refrigeration is essential. If you’re camping, pack perishable foods into an ice cooler. And cook thoroughly: Make sure chicken and hamburgers are not pink in the middle, for example.
Sanitation is also very important. Wash your hands often while cooking, as well as any surface on which you are preparing food. Otherwise, cross-contamination between meats, vegetables and fruits can occur.
Avoid eating in local markets where health regulations (if there are any) may not be enforced. Instead, eat in restaurants that appear clean, are staffed with people that practice good hygiene and are certified by a local health inspector.
“If you are in a country where the water source is not safe, then skip the fresh fruits and vegetables, because they have been washed in that water,” says Schaub. “Stick with cooked vegetables or canned fruit, bottled water and no ice in your drink.”
The important thing is not to overindulge. “Pick one meal per day to sample treats,” says Schaub. Perhaps start in the morning with a continental breakfast, have a healthy lunch and then have the treats at dinner—maybe for dessert. What is important is portion size and frequency. You don’t have to have the entire dessert, for instance—split it with two or more people.
It may also be worth getting a hotel room equipped with a kitchenette. Not only does buying your own food and cooking save money, it also allows you to control portion size and ingredients. Eating healthy most of the day means you can splurge occasionally.
“It is to a point,” says Schaub. You don’t need to make weight loss your goal—after all, what would a vacation be without spoiling yourself a little? But at the same time, try to avoid gaining weight. Maintaining a consistent weight while on vacation can be achieved by just watching portions and being sensible. And, Schaub adds, keeping your activity levels up can help make up for any extra calories.
| Elizabeth Schaub is a dietitian at Baylor Regional Medical Center at Plano in Texas.
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