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Introduction
Travelling and staying in hotels can be an exciting adventure, but it often poses a challenge to maintaining a healthy diet along the way. I remember a vacation trip where I ended up eating fast food for almost every meal. I felt sluggish and not my best self. Since then, I’ve learned how to navigate hotel stays without sacrificing my health goals. Here are some tried-and-true tips to help you eat healthy while staying in a hotel and dining out.
1. Plan Ahead
Research Local Restaurants
Planning ahead is crucial. Before you even leave for your trip, take some time to research local restaurants near your hotel. Use apps like Yelp or TripAdvisor to find places that offer healthy options. Look for restaurants with menus that feature grilled, baked, or steamed dishes rather than fried foods.
Pro tip: Many restaurants now post their menus online, so you can decide what to order before you even step out of your hotel room. This can save you time and help you avoid impulse decisions.
Pack Healthy Snacks
One of the easiest ways to ensure you always have a healthy option is to bring your own snacks. Pack a variety of healthy, non-perishable snacks that you can keep in your hotel room or carry with you.
Examples of healthy snacks:
- Nuts and seeds
- Fresh or dried fruit
- Protein bars
- Whole-grain crackers
- Nut butter packets
I always pack a stash of almonds, dried apricots, and dried prunes in my suitcase. They’ve saved me from reaching for that bag of chips from the hotel minibar more times than I can count.
2. Make Smart Choices at Restaurants
Understand the Menu
Eating out can be a minefield of unhealthy choices, especially in a foreign country, but it doesn’t have to be. Learning how to read a menu is critical. Look for keywords like “grilled,” “baked,” or “steamed,” and avoid anything described as “fried,” “crispy,” or “creamy.”
Healthy menu options:
- Grilled chicken or fish
- Salads with dressing on the side
- Steamed vegetables
- Whole-grain dishes like brown rice or quinoa
Portion Control
Restaurant portions are often much larger than what you’d typically eat at home. Overeating can lead to feeling sluggish and guilty. Consider sharing a dish with a friend or asking for a half-portion if the restaurant offers it.
Portion control tips:
- Share an entrée with a friend
- Ask for a to-go box when your meal arrives and save half for later
- Order appetizers or side dishes as your main meal
Customize Your Order
Don’t be afraid to ask for modifications to make your meal healthier. Most restaurants are happy to accommodate special requests.
Customization ideas:
- Ask for dressing on the side
- Swap fries for a side salad or steamed vegetables
- Request no added salt or butter
I once asked a server if I could have my chicken grilled instead of fried, and they were more than happy to oblige. It never hurts to ask!
3. Utilize Hotel Amenities
Mini-Fridge and Microwave
Many hotel rooms come with a mini-fridge and microwave, which can be a game-changer for maintaining a healthy diet. Use these amenities to store and prepare simple, healthy meals.
Healthy food ideas for hotel rooms:
- Fresh fruits and vegetables
- Pre-made salads
- Yogurt and granola
- Pre-cooked chicken or tofu
During a recent trip, I stocked my mini-fridge with Greek yogurt, berries, and baby carrots. Having these healthy options on hand made it easy to resist the temptation of room service.
Hotel Breakfast Options
If your hotel offers a complimentary breakfast, take advantage of it. Choose whole-grain options, fresh fruit, and protein-rich foods to start your day off right.
Healthy breakfast choices:
- Whole-grain cereal or oatmeal
- Fresh fruit
- Eggs
- Yogurt
Avoid pastries, sugary cereals, and high-fat breakfast meats.
4. Stay Hydrated
Importance of Hydration
Staying hydrated is crucial for overall health and can help prevent overeating. Sometimes, our bodies mistake thirst for hunger, leading to unnecessary snacking.
Hydration tips:
- Carry a reusable water bottle with you and refill it throughout the day
- Aim to drink at least 8 cups of water daily
- Start each meal with a glass of water
Avoid Sugary Drinks
Sugary drinks add empty calories and can spike blood sugar levels. Instead, stick to water, unsweetened tea, or black coffee.
5. Be Mindful of Alcohol Consumption
Impact of Alcohol on Diet
Alcohol can add unnecessary calories and often leads to poor food choices. Be mindful of your alcohol consumption to stay on track with your healthy eating goals.
Tips for drinking wisely:
- Limit yourself to one or two drinks
- Choose lower-calorie options like wine or light beer
- Drink a glass of water between alcoholic beverages
6. Incorporate Physical Activity
Staying Active
Physical activity complements a healthy diet and boosts overall well-being. Even when you’re travelling, there are plenty of ways to stay active.
Exercise tips:
- Utilize the hotel gym
- Take walks around the hotel grounds or nearby areas
- Do in-room exercises like yoga or body-weight workouts
Exploring the Area
Exploring your travel destination can be a fun way to stay active. Look for parks, walking tours, or bike rentals.
Active exploration ideas:
- Walk to nearby attractions instead of taking a cab
- Rent a bike and explore local trails
- Join a walking tour of the city
7. Mindful Eating Practices
Eating Slowly and Mindfully
Eating slowly and mindfully helps you enjoy your food and recognize fullness cues. This can prevent overeating and enhance your dining experience.
Mindful eating tips:
- Chew thoroughly and savour each bite
- Avoid distractions like TV or phone during meals
- Take small bites and eat at a relaxed pace
Listen to Your Body
Listening to your body’s hunger and fullness signals promotes a healthy relationship with food. Eat when you’re hungry and stop when you’re full.
Tips for intuitive eating:
- Avoid eating out of boredom or stress
- Pay attention to how different foods make you feel
- Practice mindful snacking by choosing healthy options and eating slowly
Conclusion
Maintaining a healthy diet while staying in a hotel is entirely possible with a bit of planning, discipline, and mindful choices. By researching local restaurants, packing healthy snacks, making smart choices at restaurants, utilizing hotel amenities, staying hydrated, being mindful of alcohol consumption, incorporating physical activity, and practicing mindful eating, you can enjoy your travels without sacrificing your health. The key is variety and balance, so don’t be afraid to try new foods and recipes to find what works best for you.
Have you tried some of these hacks? Please share with us below.