It’s that time of year again where many of us are hitting the road or airport to take summer vacations. No matter if you’re traveling stateside, countryside, or across the world, it can be easy to feel like you need to put your nutrition and health goals to the side. And while it’s perfectly fine to indulge a little more when you’re on vacation, if you travel frequently, this can spell trouble in the long term. But there are small things that you can do to stay consistent with your goals, while still allowing yourself to relax and enjoy your trip. And trust me, as someone who travels almost for a living, it can be done with just a little bit of forethought and practice!

Here are a few of my favorite ways to stay proactive with my goals while traveling:

1. Pack healthy snacks. We’ve all been there, stopping at the nearest convenience store, airport shop, or fast-food restaurant to grab a quick bite while traveling. But it can be easy to end up grabbing options that are lower in nutrients and higher in calories. The solution? Plan ahead to have some small snacks on hand. Pack snacks like homemade trail mix, granola or protein bars, peanut butter packets, and beef jerky. And as a bonus, you’ll save a few bucks too!
2. Plan ahead to keep active. Whether that means scoping out your hotel to see if they have a gym, or simply finding ways to incorporate movement into your day, you’ll need to think ahead about exercise. And if you’re unlikely to use the hotel gym, there’s so many things you can plan to do as a part of your trip. Hiking, swimming, or taking a sunset walk on the beach are all ways to incorporate activity while still enjoying your time on vacation.
3. Look at menus of restaurants ahead of time. Again, it’s okay to indulge on vacation without feeling guilty. However, if you are going to be eating out for multiple meals a day, multiple times a week, you may want to be more mindful when it comes to what options you are choosing. Most restaurants now have menus available online, whether that be on their website directly or through a quick Google search. Try to plan out a meal that has lean protein, whole grain carbohydrate if you can, and plenty of vegetables or a side salad. And if the restaurant serves bread or chips beforehand, pre-portion the amount you’re going to eat on a small plate instead of mindlessly reaching to keep yourself from overeating.
4. BYOB: Bring your own bottle. Water bottle, that is! Making sure that you stay hydrated on vacation or while traveling is important. Flying and spending more time outside in the heat of summer are major contributing factors for dehydration. Factor in that you may not have water easily accessible in your hotel room or while exploring, and it’s likely that you may not be hydrating enough throughout the day. Pack a water bottle in your bag and fill it up as much as you can. Keep it with you in your hotel room, while on a hike, or even while exploring a new city!
5. Finally, relax! If you’re on vacation, try to relax as much as possible. Chronic stress can wreak havoc on your mind and body and can lead to increased cortisol levels and development of chronic disease if left unchecked. Take some time to truly enjoy being out of office. It’s good for the mind, body, and soul!