5 Ways to Maintain a Balanced Diet While on Vacation

1. Water. Dehydration is common when traveling, so remember to drink plenty of water. Pack a refillable water bottle. Water helps with digestion and keeps you full. Remember the urine color rule: Apple juice or darker is dehydrated; lemonade or lighter is hydrated.

2. Vegetables. Vegetables are nature’s weight management tool. Vegetables are high in fiber and low in calories and make excellent plate fillers. Most restaurants have vegetables available as side items. Remember, the goal of a restaurant is to taste good, but it is not always “good” for you. Most places add a large portion of fat to vegetables for flavor. Ask for light or no butter, cheese, or oils. Ask for salad dressing on the side and try the fork rule to help control the amount.

• Fork rule: Dip the fork in the dressing and then eat the salad. This ensures you get a bit of salad dressing with each bite without overwhelming the salad with high-calorie dressing.

3. Order light options or use nutrition information. Food establishments with 20 or more locations are required by law to have menu labeling. Nutrition information is found not only on menus but also on the restaurant website. Use the website to help find the lower-calorie options. Some restaurants also have “light” or “under 500 calorie “options.

4. Pack snacks. Pack lower-calorie choices like string cheese, baked chips or crackers, fresh fruit, nuts, jerky, and granola bars. Snacks help keep you full between meals and prevent overeating later.

5. Share meals and desserts. When dining out, share a meal or dessert with someone. For fullness, add a low-calorie vegetable side item to your meal while splitting a dish. The average recommended calorie intake per person is 2000 calories per day. The average entree is between 1200 and 2350 calories. One meal can derail your health goals fast.

During a nutrition consultation with Michelle Briceno, RD:

• Your complete health history is reviewed.
• Lifestyle and personal goals, along with food preferences, are discussed.
• A body composition analysis is performed with an Inbody 230 scale.
• A personalized nutrition plan and education on how to plan meals and snacks based on your preferences and lifestyle are provided.

Do you need help achieving the weight loss results you want and deserve? Call Terrebonne General Weight Management Clinic at 985-850-6013 to schedule a consultation and personalize a nutrition plan to fit your lifestyle and goals.