How do you eat healthy when traveling?

Barbecues, pool parties, sleepovers, and cocktails don’t have to ruin your diet. There are some simple ideas to help you enjoy the season while keeping your nutritional needs on track.
From backyard cookouts to poolside cocktails, eating and drinking take on a whole new dimension in the summertime. Though you might indulge in more treats than usual, you can still balance out your diet with the bounty of fresh fruits and vegetables available in the warmer months. Here are some tips to help you keep your nutritional needs on track.

Be mindful of your fruit intake

Although fruit is good for you and provides a range of nutrients in your diet, and it’s much better than a sweet, processed snack, but keep an eye on the size of that portion. A Serving size of fruit group includes one small or medium piece of whole fruit or ½ cup of fresh, frozen, or cooked fruit. Some fruits have higher sugar content which is more in form of fructose rather than glucose and needs to be considered as well. That doesn’t mean you can’t have any fruit at all, but just be aware of how much you’re consuming.

Watch your alcohol consumption

Many people drink with the mindset that liquid calories “don’t count,” but that is too good to be true. Alcoholic beverages vary in serving sizes, based on the alcohol content of the drink and the amount of carbohydrates (typically in the form of sugar) it contains.
Queensland health picture of alcoholic beverages

As you can see, holiday drinks can be a real problem when it comes to keeping your energy needs in balance. Here are a few tips to help you sip smarter during the holidays:

• Drink water between alcoholic drinks. Not only will this help keep you hydrated, but also it will help slow down drinking and keep you comfortable in a social setting. (No one has to know it’s not alcohol.)
• Use low-calorie mixers, such as no-calorie soda or tonic water, or lemon and lime wedges, to help reduce added calories.
• Practice moderation. Enjoy your drinks by sipping slowly. Being mindful can help you reduce your overall calorie intake without feeling restricted.
• Keep the focus on family and friends and remember the reason for the gatherings: a time to celebrate with those you love.

Hydrate!

There are some simple rules to follow when it comes to summer hydration. If you’re outside for longer than 30 minutes, have a big glass of water as soon as you come back inside, even if you aren’t thirsty at all. If you’re starting to feel thirsty, you’re probably already dehydrated. Dark yellow urine is a sign that you are dehydrated and that you must drink more fluids to prevent dehydration
Water, sparkling water or hydrolyte are the best options. If you like the taste, try squeezing in some lemon or lime to add a little zing without additional calories or sugar. And limit fruit juice, which might taste refreshing but is often loaded with sugar.
As it has already been mentioned, you may alternate an alcoholic drink with a glass of water.

Set some general cookout rules

Barbecues don’t have to be diet bombs. It’s all about living a healthy lifestyle, rather than sticking to a set diet. You don’t have to feel guilty if you keep everything in balance. That means having some grilled or raw veggies alongside your burger instead of potato salad or making your coleslaw with Greek yogurt or using a vinegar-based sauce instead of mayo. Fruit kebabs are great for adults and kids alike because of the built-in portion control; plus, they’re fun to eat.
It is very important to be sure to keep foods at appropriate temperatures when you’re outdoors: Don’t leave meats out too long before cooking them and put leftovers in the fridge quickly. Potato salad, coleslaw, and other dairy-based foods should also be kept cold and not left in the hot sun as they are prone to bacterial growth when left out in high temperatures.

Try not to make food the focus

Everyone loves a good backyard barbecue. But the actual meal itself doesn’t need to be the star of the show. Play outdoor games or do outdoor activities instead, or try to make the day about the walk you’ll take after the meal. If the food is not the focal point, you’ll be less inclined to sit around eating a lot of it.

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