Vacation Well: Healthy Eating Made Easy


is a guide on how to incorporate exercise into your work trip and stay fit. Taking time off from daily responsibilities is essential for relaxation and rejuvenation. While dining out at restaurants is a common practice during this period, it can pose challenges for individuals following a health-conscious diet. Additionally, the presence of meal-inclusive accommodations, excursions, food stalls, and various shops selling drinks, snacks, and desserts can lead to overindulgence when one’s guard is down. However, there are effective ways to ensure a balanced diet while traveling and sightseeing, which will be explored in this informational piece.

eliminate the option of indulging in buffets and instead opt for ordering appetizers accompanied by side vegetables. According to Dr. Joan Salge Blake, a nutrition professor at Boston University, vacations can actually be advantageous for individuals striving to maintain their health and fitness goals as they allow them to escape the stresses of home and work. For those needing guidance in making healthier food choices during their time off, Dr. Blake suggests avoiding establishments that are notorious for serving excessive portion sizes through unlimited buffets or large servings. Instead, she advises prioritizing quality over quantity when it comes to selecting meals.

Choosing appetizers instead of an entrée for their restaurant orders is a practice recommended by Blake. She suggests that this choice allows for more controlled portion sizes and helps in managing consumption. Moreover, the quality of appetizers tends to be higher. Blake also advises combining appetizers with side salads or grilled vegetables as they are rich in water and fiber, which can help in satiation without excessive calorie intake. In summary, opting for vegetable sides and a couple of appetizers would result in a satisfying meal. Another tip provided by Blake is to review menus before selecting a restaurant, emphasizing the importance of making informed choices.

According to Kimberley Wiemann, a registered dietitian from Long Island, New York, visiting a restaurant can help prevent excessive eating. It is common for restaurants to have their menus available online, and by planning in advance what you intend to order, you are more inclined to make healthier choices. However, when you are already at the restaurant and fully immersed in the experience, such as enjoying a cocktail, it becomes easier to succumb to overindulgence or opt for less desirable options. To avoid this, it is advisable to adhere to the BDD rule, which entails focusing on Bread, Drink, and Dessert choices while keeping moderation in mind.

Megan Lyons, a certified clinical and holistic nutritionist operating The Lyon Share health-coaching service in Dallas, Texas, ardently endorses the concept of Dessert. According to her, during a customary meal, it is advisable to limit oneself to choosing only one of these culinary categories. However, on special occasions such as birthdays or anniversaries, individuals can liberally savor all three without experiencing any sense of guilt. For those embarking on vacations and desiring to incorporate mindful eating into their daily routines, Lyons proposes the adoption of the BDD rule.

serving sizes and make sure to hydrate with ample amounts of water. By practicing portion control and being mindful of our consumption, we can effectively adhere to our dietary goals, stated Whitney Prude, an esteemed health and wellness coach operating the virtual health-coaching platform, Whole & Happy Living. She emphasized the importance of indulging in local delicacies in moderation while opting for smaller portions and prioritizing hydration to maintain a balanced lifestyle.

In Summary

In conclusion, Megan Lyons’s perspective on the concept of Dessert provides a refreshing approach to maintaining a healthy and balanced diet. By advocating for the indulgence in only one culinary category during a typical meal, with the freedom to enjoy all three categories on special occasions, Lyons offers a practical and guilt-free way to navigate our food choices. Additionally, her suggestion of incorporating the BDD rule while on vacation is a fantastic way to foster mindful eating habits and ensure we continue to nourish our bodies while still embracing the joy of trying new foods. Ultimately, by implementing Lyons’s recommendations, we can find a harmonious balance between indulgence and health in our daily lives.


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