After enduring many cancelled plans over the past year and spending so much time at home, it’s exciting that many of us will actually get to take a proper vacation this summer! A well-planned trip gives us a chance to unwind and recharge. Having new, pleasant experiences, learning about a different culture or part of the world, getting outdoors in nature, and bonding with our companions can all lead to reduced stress, a boost in creativity and greater productivity when we return. Whether it’s driving a few states away to visit family or hopping on an airplane to somewhere more exotic, traveling is good for us in so many ways. But travel can also have negative impacts on our health if we’re not careful. Long hours sitting in the car, airport food, missed workouts, too many cocktails by the pool and all-you-can-eat buffets can disrupt our efforts to live a healthy lifestyle. Sure, we all deserve to enjoy some indulgences while on vacation, but that doesn’t mean we abandon all our healthy habits and come home exhausted and filled with regrets. Here are a few ways to make the most out of your vacation while staying healthy at the same time.

Bring healthy snacks for the road.

The food choices along America’s highways are often not nourishing, to put it mildly. Minimize your need for fast food stops by bringing some healthy options of your own. Packing for a vacation is already a lot of work, so preparing food for the car may be the last thing you want to deal with, but it doesn’t have to be too time -consuming or elaborate. Try making fruit smoothies to sip in the car. This will help with hydration, too. Buy a bag of apples, bananas or oranges for the road–they travel well, and provide nutrients and fiber. If you’re bringing a cooler, you could tuck some cheese sticks or yogurt in there. Bagged popcorn can satisfy the salty, crunchy cravings. With just these few things on hand, you just might make it to your destination without needing the supersized fast foods along the way.

Seek out healthier convenience foods.

If you’re traveling a long way or you’re stuck at the airport for hours, you may still need to eat out. There are a couple of ways to tackle this. You could look for the healthiest options available wherever you are. Many fast food restaurants are offering salads these days. Pick the most colorful one, avoid the croutons and use a small amount of the dressing they give you. Another choice is to look for the snack boxes that may contain fruit, carrot sticks, cheese, nuts and a hard boiled egg to fill you up. The other route would be to go for a small burger, chicken sandwich or pizza slice but skip the fries or any extras. You can eat one of the oranges or apples you brought to help fill you up on the go. 

Look for fun ways to stay active.

Hikes in nearby parkland or mountain trails, bike rides on the boardwalk, and stand-up paddleboard yoga are just the first few things that come to mind when I think about being active on vacation. Look at your days off as an opportunity to try new ways to move your body that are both healthy and fun! Try something you’ve never tried before, or do something you used to enjoy as a child. Depending on your travel plans, you may have to get creative to fit it in. Try to find something you’ll look forward to. A sunrise walk on the beach or swimming laps in the hotel pool might be fun ways to move your body that you don’t normally get to do in your everyday life. Bring your mat along and join us for a livestream class on your deck or balcony while taking in the view!

Choose your indulgences wisely.

I feel like I say this a lot, but it’s something I try to live by. Think ahead to the top three food indulgences you are most looking forward to on your trip and savor every bite when you have them, but balance them out with healthier choices at other meals. If you’re looking forward to ice cream at your favorite spot in the afternoon, skip dessert after dinner. If the world famous donuts are a must-have for breakfast one day, have the best salad you can find for lunch. This is vacation after all and it’s not the time to feel deprived. It’s also not the time to go completely off the rails. Pick your favorite treats that you don’t want to miss, stick with appropriate portions and choose fresh, nourishing foods at your other meals. These can be yummy, too! Steamed spiced shrimp, grilled salmon with mango salsa, and roasted veggies seasoned to perfection are all special vacation foods in my book.

Practice extreme self-care on your vacay.

Health spas and yoga retreats charge a lot of money to help travelers feel pampered and well-cared for. Why not borrow some of their same tactics so that you feel pampered on your vacation? Book a massage, make your own spa water with cucumber and mint, write in your journal, take naps, give yourself a facial, or take quiet walks. This is your vacation. You deserve some time to do whatever it is that makes you feel cared-for and rejuvenated.

Bring your own (or seek out) healthy foods, find new ways to be active and enjoy well-chosen indulgences to make the most of your healthy vacation. Stay hydrated, allow plenty of time for sleep, aim to walk everywhere as you explore your destination and most of all, enjoy yourself! Happy, healthy and safe travels to you all!