I am going to NYC! – My 5 tips to eat well on your travels.

I am headed to New York City for the first time ever this week!!!

Be sure to follow my adventure on Instagram 

While I do enjoy travelling, I have always found it a challenge to eat well on vacation.

I am sure many of you feel the same.

The primary reason for this?

When you travel, you are inevitably forced to eat out more often than you would at home.

This can be troublesome because:

1) Restaurant food is generally higher in calories, even the healthier selections.

2) You may be more likely to indulge in things like drinks and desserts ( which is ok!).

Do not fear though, there are a few simple things you can do to eat well while still enjoying your vacation. 

Here are my top 5:

1) BYOBreakfast:  If you happen to be staying in a hotel, considering skipping out on the financially and calorically overpriced fare and get breakfast foods from a local grocery store. Even if you don’t have a fridge, a bunch of bananas and a bag of your favourite nuts or seeds make a perfect breakfast.

2) Eat salads, hold the dressing:  Depending where you go, vegetables may be the hardest thing to come by on a trip. Fortunately, salads are pretty widely served. Take advantage of this! Aim for dark leafy green salads ( rather than iceberg lettuce) and do yourself a favour and hold the dressing, opt for olive oil and vinegar instead and save some calories.

3)  Don’t eat if you are feeling full/bloated:  If you are eating out a lot, you are probably eating more calories than you are used to and may feel more full than you are used to. I find that my waist usually expands a few days into a trip, even if I think I am eating well. If you find this happening to you, consider skipping a meal and let your body recover. 

4)  Skip one of drinks, desserts or appetizers:  The inevitable reality is that most people consume extra calories from items such as drinks and desserts on vacation. I appreciate that is part of the fun, but if you are drinking and having dessert, skip the appetizers. Try to skip at least one of the three at each meal to keep the calorie levels reasonable.

5) Don’t be afraid to ask: Do not be afraid to ask for a dish or side to be steamed or grilled rather than fried. Do not be afraid to ask for that fully loaded potato to come plain, or that broccoli to come without the cheese.  Do not be afraid to ask for sauce or dressing on the side. Do not be afraid to inquire about the food you are about to eat. It is cool to do so!!

Don’t obsess about food on your vacation , but do keep these five points in mind.

I am confident you will be glad that you did.

Until next time, Eat Up!


Andy De Santis RD MPH