Don't Take a Vacation from Eating Well

By Kathy L. O'Brien
Special to the Herald
(From the issue of 3/6/03)

Vacations are often a time when intentions to eat well fall by the wayside. As you plan your vacation your ability to enjoy your trip to a great extent depends upon having the energy to enjoy it. Both energy and mood can be enhanced or sabotaged by what you eat.

So how can we eat well on vacation? My first suggestion is try to rent a place with a kitchen. It is easier and less expensive to cook meals. (You may even try some of those fun recipes you never have time to try). The following tips will apply to any meals with or without a kitchen.

First, breakfast is an important meal, as it will set the tone for the day. A breakfast loaded with sugar and flour will cause blood sugar to spike and then drop, causing your energy and moods to follow. You will spend the day compensating. For breakfast, I suggest eggs or omelets with non-starchy veggies, butter and a slice of rye or whole grain bread. Avoid potatoes. Other options might be plain yogurt or cottage cheese with nuts or berries, or a piece of toast with butter and nut butter. You could also have dinner for breakfast, that is, eat fish or meat with veggies. The goal is to have good protein, fat and some veggies but minimal carbohydrates, especially sugar and flour. If you’re going to "blow" a meal, choose dinner.

My next suggestion is to keep away from sugar and flour snacks. Healthful snack choices include baby carrots or other veggies, fruit, yogurt, cheese and rye crackers, tortilla chips with salsa or guacamole, or popped popcorn with butter (as opposed to pre-packaged popcorn). While it is acceptable to have sweet snacks occasionally, traditional cultures ate foods that not only would give them energy, but also provide the building materials to maintain physical and mental health. We tend to grab foods based on a craving or the need for a quick energy fix. For reasons stated above, this is when we are likely to become tired and irritable within a few hours.

Another suggestion for energy is to drink water, especially when we are in the sun. Keeping a case of water bottles is great for sightseeing, hiking, beach time and other activities that increase the body’s water requirements. Try to limit soda intake as sodas do not satisfy the body’s need for water. According to experts, we are typically dehydrated and need to drink more water. Recomended water intake is approximately half your weight in water.

I hope your vacation will include plenty of fresh air and sunshine — essential for health. Our typical days are limited in both. If you plan to be in the sun, eating (not wearing) good fats benefits your body as essential fatty acids are necessary to carry calcium that is released into the blood to the skin. This helps keep your skin healthy. Butter, olive oil and a tablespoon (half for children) of flax seed oil are good fats. Flaxseed oil may be consumed in liquid form or in gel caps.

As for liquor, red wine and imported beers are better choices.

O’Brien is a Certified Nutritional Consultant at the MARQ Health Center in Annandale.

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