Weekly Wellness: Traveling? Vacation? Here's how you can eat

3 months 2 weeks 4 days ago Tuesday, February 05 2019 Feb 5, 2019 Tuesday, February 05, 2019 2:52:00 PM CST February 05, 2019 in Weekly Wellness
By: KOMU Wellness Coach Amanda Barnes

My husband and I just got back from a 7-day cruise through the Caribbean. If you’ve ever gone on a cruise, you know that there is a LOT of food available. At times, it seems like the events are scheduled around the massive amounts of food and drink that are available at all hours of the day and night.

In a situation like a cruise (or buffet), the biggest obstacles (if you’re trying to keep control of your calorie intake) are usually: choices and portions. There’s no magic formula and I certainly don’t want to spend my vacation time focusing on macronutrients and the-what-ingredients-are-in-that-guessing-games. After all, if I’m on vacation, I want to be enjoying myself, right? The plan I follow is how I tend to eat most days (with a few more sweets and cocktails). Here are my tips:

  • Don’t fill up on filler foods. Filler foods are foods that make you feel fuller without really getting a lot of “bang for your buck.” Breads, pastas, crackers, mashed potatoes, pastries/doughnuts – these all fall into this category.
  • Fill your plate with fresh foods first. I will make half of my plate fruits at breakfast, salad at lunch and salad or steamed veggies at dinner. Then the rest of the plate will be left for proteins and starches.
  • Try to avoid cream sauces and cream soups. I know they are delicious but they also (in most cases) stuffed full of calories and fat. If you MUST have fettuccini alfredo, load up on the salad first.
  • Avoid fried foods, if you can. Just like with the cream-based dishes, these are generally loaded with calories and fat.
  • Make your plate colorful! If you look at your lunch plate and everything is beige or tan or brown (indicating LOTS of fried foods), we’ve got a problem. Greens and reds and yellows and oranges – make sure they are represented.
  • Desserts are for tasting, not devouring. I’m not a monster! I would never tell someone that they shouldn’t indulge occasionally. But when it comes to desserts (especially on a buffet), we really need to pay attention to portions. My husband and I will find one or two small desserts and share. It allows us to try different sweets without overdoing it.
  • Water between cocktails. Most of the time, if we overindulge in alcohol, we feel it the next day. Not to mention all the additional calories and sugar we’ve consumed. Try to have a small glass of water for every cocktail you consume. Not only will it help to limit the amount of alcohol you drink (because you’ll be fuller from the water), but it will keep you hydrated (and hopefully help with that impending hangover the next morning).

For your travel days (in the car or at the airport), my tips are:

  • Plan ahead. Prepare some bags of nuts, protein bars, pieces of fruit. You know that the options at airports and convenience stores are limited.
  • Bring water or a water bottle. My husband and I have travel bottles that we fill after we’ve made it through TSA. If you’re in the car, pack that small cooler! Traveling is dehydrating. Keep hydrated.

Have a great vacation!

More News

Grid
List
JEFFERSON CITY - As Jefferson City continues to clean up from the tornado on Wednesday night, it still has to... More >>
1 day ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 12:51:00 AM CDT May 24, 2019 in News
JEFFERSON CITY- During the chaos of the tornado in Jefferson City, one cheerleading and "American Ninja Warrior" gym got torn... More >>
1 day ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 12:15:00 AM CDT May 24, 2019 in News
JEFFERSON CITY - Volunteers from around Missouri came out to help with the disaster that Wednesday night's EF-3 tornado brought... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 11:52:00 PM CDT May 23, 2019 in News
JEFFERSON CITY - The Missouri Office of Administration said Wednesday's tornado "caused significant roof damage" to two buildings at the... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 10:54:00 PM CDT May 23, 2019 in News
JEFFERSON CITY - Students who visited the Simonsen Ninth Grade Center in Jefferson City Thursday said it is heartbreaking to... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 9:17:00 PM CDT May 23, 2019 in News
COLUMBIA - Missouri's U.S. Senators both voted yes Thursday on a disaster aid bill that includes fresh resources for farms... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 5:38:00 PM CDT May 23, 2019 in News
JEFFERSON CITY - Resources are available across the area for those affected by tornadoes in Jefferson City and Eldon Wednesday... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 5:02:00 PM CDT May 23, 2019 in News
JEFFERSON CITY - Residents of the eastern part of Jefferson City spent much of Thursday cleaning debris. Andrew Buchanan,... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 2:40:00 PM CDT May 23, 2019 in News
COLUMBIA - An all-out cleanup effort is underway in Jefferson City and Eldon, where fallen roofs, busted windows, scattered trees... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 2:15:00 PM CDT May 23, 2019 in News
JEFFERSON CITY - Initial assessments show the tornado that swept through part of Jefferson City Wednesday night had winds as... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 1:23:00 PM CDT May 23, 2019 in News
COLUMBIA - University of Missouri Police are thanking the public for help locating a man who went missing while being... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 12:26:00 PM CDT May 23, 2019 in News
COLUMBIA - Several people in the Jefferson City area will remain without power for several days. Three Rivers Electric... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 12:14:00 PM CDT May 23, 2019 in News
ELDON - The Eldon Police Department is continuing to sort through the catastrophic tornado aftermath around the city. Many... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 10:33:00 AM CDT May 23, 2019 in News
COLUMBIA - The University of Missouri lending assistance on several fronts to help people affected by Wednesday night's tornado in... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 9:54:00 AM CDT May 23, 2019 in News
JEFFERSON CITY - The damage and complications from Wednesday's tornado has led to a number of school, government and business... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 9:41:05 AM CDT May 23, 2019 in News
JEFFERSON CITY - The American Red Cross has opened several shelters following Wednesday's damaging tornado. The shelters are at... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 8:42:00 AM CDT May 23, 2019 in News
JEFFERSON CITY - Governor Mike Parson took time to thank first responders at a press conference in Jefferson City Thursday... More >>
2 days ago Thursday, May 23 2019 May 23, 2019 Thursday, May 23, 2019 6:57:00 AM CDT May 23, 2019 in News
LAKE OF THE OZARKS -- Missouri State Highway Patrol is all hands on deck monitoring the severe weather effects that... More >>
3 days ago Wednesday, May 22 2019 May 22, 2019 Wednesday, May 22, 2019 7:27:00 PM CDT May 22, 2019 in News
Columbia, MO
Broken Clouds 73°
12am 72°
1am 70°
2am 69°
3am 69°