Ok Peeps so next week i am out for a vacation to the sun sand and beach and i get many questions on how i am still lean when i get back hehehe!! I love vacations but i am even careful about what i put on that plate and No i don't deprive myself .When you take a trip, does your Diet go on vacation, too? Many people use vacations as an excuse to live it up by eating rich foods they don't normally eat, or eating super size restaurant portions.I admit Vacations should be fun but are you Living just to eat? You can keep a balance between eating good and feeling good and not eat over size portions feeling lethargic
There are reasons why eating in restaurants, as we tend to do most of the time while traveling, is so dangerous for your diet:
- Restaurants often serve large portions, and we tend to eat more when more food is in front of us.
- Restaurant menu items are often high in calories, fat, saturated fat,cholesterol, and sodium and low in fiber.
- At restaurants, you usually have no idea how many calories or grams of saturated fat are in the dishes you order.
Clues to Unhealthy Dishes
Concerned about high cholesterol, diabetes, or losing weight? Read menus carefully.Thumbs Down:- Fried, au gratin, braised, buttered, creamed, escalloped
- Hollandaise, cheese, or cream sauce
- In gravy, pan-fried or -roasted, rich, in butter sauce.
Clues to Healthy Nutrition
Grilled chicken vs. fried chicken. Broiled fish vs. fried fish. When dining out, look for possible code words to healthier food with less saturated fat.Thumbs Up:- Baked, broiled, grilled
- Poached, roasted, steamed
- In its own juice, garden fresh
But it is possible to enjoy your vacation without packing extra pounds for the trip home. The secrets: choose foods wisely, make "moderation" your vacation mantra, and stay as active as possible during your trip.When you arrive at your destination, ask the hotel concierge or local residents what restaurants are nearby and what type of food they offer. Or, check out the local tourist restaurant guide; hotels often have these as do airport information booths.Better yet, investigate your eating options before you go. Email or call the concierge of your hotel and ask for restaurant suggestions. If possible, look these restaurants up online to see what their menu choices are. (Of course, if you've got Internet access via your phone, you can look this up during your trip.)
Here are more tips to help you take your diet on vacation:
Vacation Diet Tip No. 1: Go for Zero-Calorie Beverages
You don't need hundreds and hundreds of calories from beverages on top of the extra calories you'll be consuming from food. The good news is there are usually plenty of no-calorie drink options at most restaurants. Ask for lemon or lime for your glass of ice water or order unsweetened hot or cold tea, coffee, sparkling water, club soda, or diet soda.The bad news is that alcohol can be a diet disaster when you're on vacation. Many of us tend to drink more while on vacation -- perhaps frozen margaritas by day and a few glasses of wine by night. Each alcoholic drink can tack on about 150 to 450 calories.
Vacation Diet Tip No.2: Downsize Your Portions
It doesn't make sense to deprive yourself of enjoyable foods while you're on vacation. Instead,Cut by ordering an appetizer instead of an entree. You could also split an entree with your dining partner
Vacation Diet Tip No. 3: Ask Your Waiter 4 Questions
1. Ask how a dish is prepared and served. Then, you can request that your selection be prepared or served differently, if necessary. For example, meats that are fried can often be ordered grilled instead.Some Fats Are Good for You-Polyunsaturated fats: Help lower cholesterol. Found in fatty fish, vegetable oils, and nuts and sunflower seeds.Monounsaturated fats: Substituted for saturated fats in your diet, they help lower bad LDL cholesterol and don't reduce good HDL cholesterol. Found in canola oil, olive oil, olives, avocados, nuts, and nut butters.Opt for these
2. Ask for sauces, gravies, and dressings to be served on the side so you can use a modest portion.
3. Ask that your entree be served with fresh vegetables (no butter or sauce, please) or a side salad instead of the usual french fries.
4.Request whole grains whenever possible. Some restaurants offer 100% whole-wheat bread and buns, whole-grain blend pasta, tortillas, and steamed brown rice.
Vacation Diet Tip No. 4: Order Fruits and Veggies Every Chance You Get
Look for opportunities to order dishes that include high-nutrient, high-fiber fruits and vegetables Entree salads or side salads made with spinach or romaine lettuce are a fun way to get your vegetables. If you're ordering something like a shrimp or chicken, you can ask the restaurant to add some grilled vegetables.
Vacation Diet Tip No. 5: Be Careful With Dressings
Some types of condiments are super-high in calories and fat, especially creamy sauces and spreads like mayonnaise. Opt for condiments that contribute less than 25 calories per serving, like catsup, marinara, mustard, or BBQ sauce.
Vacation Diet Tip No. 6: Go Fishing in Restaurants
Make it a point to enjoy seafood when you eat out. It's a great way to get your weekly dose of fish and their heart-healthy omega-3 fatty acids. But there is a catch -- avoid battered and fried fish dishes. Instead, look for grilled (and non-buttered) selections. If the fish dish comes with a sauce, just order it on the side.
Vacation Diet Tip No. 7: Beware of the Table Munchies
If you're famished when you sit down at the restaurant, those table munchies -- like bread, crackers, or chips -- will be looking really good. But these little bites can add hundreds and hundreds of calories, and fill you up before your meal ever arrives. So tell your server you don't want any or order a no-calorie beverage and a salad or healthy appetizer instead.
Vacation Diet Tip No. 8: Have Dessert, but Share
Part of being on vacation is enjoying life, and part of enjoying life is ordering dessert when you really want to. If your meal has left you satisfied, you can take your dessert with you and enjoy it later when you are hungry again. You can also share your dessert with one or more dining partners, either at the table or later on.
Often it's the first few bites that we most enjoy anyway. So aim for satisfying your dessert craving with a handful of bites that you take the time to savor.
QUICK TIPS
Fish Is Good for Your Heart
Fish is a healthy choice when dining out. Ordering seafood such as salmon and tuna adds omega-3 fatty acids to your diet. They are a type of polyunsaturated fat that helps lower your heart disease risk. You’ll also find omega-3s in walnuts and edamame (soybeans).
Avoid Fried Foods and Added Cheese
Eating out often means getting too much saturated fat, cholesterol, sodium, and calories. How can you spot the dangers? Saturated fats come mostly from meat and whole-fat dairy foods. Tropical oils like palm oil and coconut oil, and butter are also saturated fats. Cholesterol is found in animal fats. Primarily the saturated fat and the cholesterol
Don't Be Afraid to Ask
In restaurants where food is cooked to order, you can make special requests for lighter fare.If you're counting calories -- or keeping an eye on saturated fat, cholesterol, or sodium -- tell your server.
Ask what's in a dish. Find out how it's cooked. A chef can often prepare food using less oil, no butter, or no added salt. If there is sauce, salad dressing, or gravy, get it on the side. Then you can dip -- or skip -- and use less CHOLESTEROL in the foods you eat increase your cholesterol levels