West Chester Dish

Although vacation is a time to relax and take a break from work, stress and the usual routine, it shouldn’t be a break from your healthy habits. With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Here are a few recommendations for most travel situations you may find yourself in this summer.

Roadies

• Pack a cooler with healthy snacks, and even complete meals. Chopped vegetables, fresh fruits, bottled water and juice, low-fat yogurt, peanut butter sandwiches, popcorn and pretzels make easy travel fare.
• Don’t skip meals and try not to go more than 4 to 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating.
• Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal.

Frequent Flyers

• Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.
• If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.
• While trekking through the airport, take every opportunity for extra movement; use the stairs, pass on the people movers and, if possible, carry your own luggage.
• Typical in-flight dinners can have as many calories (1000) as a fast-food meal; order diabetic, low-fat or vegetarian meals instead. Or pack your own meals.

Cruise Control

• At buffets, fill your plate only once. Load 50% of your plate with vegetables, and choose small portions of other foods you want to try.
• If you splurge on a rich meal, try to balance it with a healthy, vegetable meal. Eat lighter the rest of the day.
• If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.
• Plan for fitness every day.

Hotel Hints

• When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health-food store or grocery and stock up on good-for-you snacks.
• If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.
• Ask the concierge about healthy restaurants, markets, parks, trails and maps.

It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun!