It’s summer! Are you planning a well-deserved getaway, beach trip, or family vacation? If you’re feeling excited and a little anxious about staying on track with your eating habits while you’re away, you’re not alone. As a Nutritionist for Women over 40 for over two decades, , I hear this all the time: “Lisa, how do I enjoy my trip without completely falling off the wagon?”
Let me reassure you—it’s absolutely possible to have a fun, relaxing vacation and come home feeling great about your choices. The key is to make a mental plan in advance , set realistic expectations, and give yourself some grace. Below are 12 proven strategies I personally recommend to my clients to help them feel empowered, not restricted, while on vacation.
1. Start Your Day with Intention
Begin your morning with a healthy, protein-packed breakfast. Skip the sugary pastries and instead opt for eggs, Greek yogurt, cottage cheese, or a protein smoothie. Why? Protein keeps you fuller longer, balances blood sugar, and curbs those mid-morning cravings. This one step sets the tone for the rest of your day.
2. Map Out Your Day’s Meals and Movement
Plan your lunch, pack healthy snacks, and pencil in some form of movement—even if it’s just a long walk on the beach. Staying active can help create a gentle calorie deficit, so you can enjoy your evening meals without guilt. Remember, the goal isn’t perfection—it’s balance.
3. Set a Weekly Exercise Goal
As a Nutritionist for Women over 40, I always stress consistency over intensity. Whether it’s walking 10,000 steps per day, doing yoga on your balcony, or swimming laps in the hotel pool, find an activity you enjoy and set a weekly goal. Track it in an app or even post on social for accountability.
4. Load Up on Fruits and Veggies
Don’t underestimate the power of produce. Bring along fresh fruit for snacks, toss veggies into your morning eggs, or add a big salad to your lunch. Fruits and vegetables are water-rich, low in calories, and keep you full—a huge win when navigating restaurant menus or happy hour indulgences.
5. Hydrate, Hydrate, Hydrate
Drink more water—especially if you’re spending time in the sun or sipping on cocktails. A good rule of thumb? Aim for half your body weight in ounces of water each day. Carry a reusable water bottle and make hydration part of your vacation routine.
6. Prioritize Protein at Every Meal
This one’s a game-changer. Protein curbs cravings, supports muscle, and keeps your metabolism humming. Whether you’re eating out or cooking in, always make protein the star of your plate. Bring along protein powder or bars if you’re unsure of availability.
7. Make Your Kitchen Work for You
Staying in a rental or Airbnb? Fantastic! Stock up on your usual staples so you can prepare breakfasts, lunches, or even a few dinners. As a Nutritionist for Women over 40, I often pack my go-to items like oatmeal, nut butter, hard-boiled eggs, fruit, and salad kits. It saves money and keeps me grounded.
8. Set Gentle Boundaries
Yes, you’re on vacation, but that doesn’t mean it has to be a free-for-all. Set soft boundaries for yourself—like eating out only once per day, limiting alcohol to weekends, or choosing between dessert and a drink. Setting intentions helps you feel more in control without feeling deprived.
9. Dine Out with a Plan
When dining out, decide ahead of time what you’ll skip, sample, and savor. For example: skip the bread basket, sample an appetizer, and enjoy the entrée. You can still indulge—just do it with awareness. That one mindset shift can change everything.
10. Be Smart About Alcohol
Vacation and cocktails often go hand in hand, but remember that drinks can pack a caloric punch. One glass of wine or a fruity mixed drink can easily add 150–300 calories. If you do drink, alternate with water and be mindful of how alcohol affects your appetite and decision-making.
11. Embrace a “Maintain, Don’t Gain” Mindset
Vacations aren’t the time to aim for big weight loss goals. Instead, shift your focus to maintaining your current weight while still enjoying yourself. When you come home feeling balanced—not bloated or defeated—you’ll return to your normal routine with ease and confidence.
12. And Lastly… Walk, Walk, Walk
Here’s the bottom line: You don’t have to choose between enjoying your vacation or staying healthy. You can have both. It all starts with intention, smart planning, and a mindset shift.
As a Nutritionist for Women over 40, I specialize in helping women break free from the diet mindset and adopt a flexible, realistic approach to eating—in all facets of your life. If you’re tired of “starting over” every time you go away, it’s time to do something different.
Let’s create a plan that gives you the freedom to live your life while still reaching your goals. Book a free consultation with me today.
You deserve a vacation that leaves you feeling good inside and out. Let’s make that your new normal.
