I was on vacation this past week, mindlessly scrolling through reels when I saw it: “stick to your 80/20 rule on vacation!” or some other absolute BS like that.
I think it’s so important to stay healthy on vacation – physically and mentally. But it’s also equally as important to not waste your precious vacation time ruminating or obsessing over food.
Like you can probably guess, my philosophy around vacation is similar to my philosophy around everyday food. The things we eat are meant to provide nutrients and also meant to be enjoyed.
Food can be a social or bonding experience and shouldn’t come with associated guilt. This applies to the food we eat both everyday and on vacation.
Here are some of my tips for staying healthy on vacation, maintaining a healthy relationship with food, and most of all, making sure you feel good both physically and mentally.
1. Listen to your body to honor your hunger and cravings.
One of the simplest things that throws many people off with vacation is the lack of routine. We easily get used to our daily routines: eating breakfast at 8am, lunch at noon, and so on.
Like during the weekend, on vacation that routine gets totally thrown off.
Instead however, this is an ideal time to try to really hone in to your body’s cues and listen to your hunger.
If your family is going for breakfast in the morning, think about how hungry you are. Are you super hungry, where a plate of pancakes with a side of bacon and fruit sounds good? Or are you less hungry this morning and want to start with just the fruit?
There’s no right or wrong way to do this – after all, it’s your personal hunger level. But the key here is, that no matter what, you can enjoy the meal – just follow your own hunger cues.
The same applies to your cravings. Ask yourself what sounds good and what you’re in the mood for.
Vacation is a really fun time to try new foods, too. If you see an amazing bakery or restaurant that really stands out to you, go for it!
2. Be flexible
All of that said, be flexible! Food is important, but there’s also much more to vacations than just the food.
You may not be able to eat when you’re exactly hungry. You may get so caught up in activities that you end up with a long stretch between meals.
Try to pack some snacks with you when you can. And be open to eating even if you’re not exactly hungry at the time.
Food freedom allows for flexibility. It finds the gray area in food.
You do not need to eat exactly what you’re craving every time you’re perfectly hungry. That would be really difficult!
Instead, do the best you can to go with the flow and eat what sounds good, when you can.
3. Try to eat fruit and veggies when you can.
As always, a reminder: intuitive eating and anti-diet do not mean anti-nutrition.
Nutrition is so important to me. But it’s more important to me that you don’t obsess over it.
One of the main reasons I love nutritious foods is because of how they can make us feel. They give us energy, help our bodies function properly, keep our bowels moving regularly, and so much more.
For these reasons, in order to feel your best physically, try to eat some fruit and veggies when you can.
Note that I’m not telling you that you must eat them or telling you how much to eat. After all, that would go against being flexible. And, some days, you may find it difficult to eat any. And that’s okay.
When you can and when they sound good, aim some fruit and veggies to your meals. The added fiber and nutrients will help keep you feeling your best physically.
(And as a bonus, make sure to drink plenty of water, too!).
4. Allow yourself to enjoy the local food.
I don’t care where you are – Italy or Idaho – there’s pretty much always a local food that’s special to that destination.
Allow yourself to enjoy it. You’re only at that spot for a limited amount of time. Let yourself get the gelato, the pizza, the potatoes (I dk, feel free to let me know what foods are a must eat in Idaho!).
Food can be emotional and can be a big part of making memories. It’s a fun activity to go get gelato or ice cream after dinner. And it’s special to be able to enjoy something that you don’t have at home and may not otherwise eat.
Let yourself enjoy these things. Even if you’re not hungry for them or craving them.
I went on vacation recently with my family and after dinner one night, we all got ice cream at a well-known bakery. I wasn’t super hungry for it, but the experience of enjoying ice cream outside in my mountains with my husband and daughter is one I’ll never forget.
Vacations are for making memories. And food can be a big part of those memories.
5. Know that the way you eat will be different from normal – and that’s okay.
It’s completely unrealistic to expect to eat the same as normal while on vacation.
Plus, trying to do so is an easy way to take precious time and attention away from your vacation.
So, instead of trying to eat “perfectly” (there’s really no such thing as “perfect” eating), or logging everything you eat into an app, allow yourself to let go.
What you eat on vacation will not look like what you eat at home. And that’s okay.
You’re in a different place, doing different things than usual. It’s okay if that includes food too.
All in all, I know it can be tough to let go. I remember vacations in high school and college where I’d feel so insecure in my body that I had no clue how to eat – way too much time was wasted worrying about food.
Please remember that more important than what you eat and what you look like in a bathing suit are the experiences you’re having and memories you’re making.
You won’t look back and think “ugh, I shouldn’t have eaten that ice cream.” Hopefully, you’ll look back and think “enjoying that ice cream was so much fun.”
I want you to feel good on vacation physically by honoring your hunger and listening to your body. But even more so, mentally, I want you to feel good by letting yourself enjoy food without micromanaging it and
WITHOUT ANY GUILT.
