Taking time off after shift work is important. Rather than focusing on strict eating rules, here are four practical ways to maintain energy and feel your best on vacation.
1. Pack Healthy Snacks for Travel
Keep protein and fiber-rich options accessible so you're not stuck with airport or gas station food. Good options:
- White cheddar popcorn (whole grain, higher fiber than chips)
- Whole grain cereals (look for at least 3-5g fiber per serving)
- Dried fruit and nuts (¼ cup portions if watching calories)
- Protein bars or powders
- Jerky (look for lower sodium and fat options)
2. Enjoy a Well-Rounded Breakfast
Skipping breakfast to "save" calories for later often leads to overeating in the afternoon. Include a protein source and fruit. Good options: eggs, Greek yogurt, turkey bacon or sausage, high-protein oatmeal packets, or Kodiak Cake protein pancakes.
3. Stay Hydrated
Use a refillable water bottle and alternate alcoholic beverages with water. This prevents hangovers, reduces overall alcohol consumption, and keeps your energy up throughout the day.
4. Keep Moving
Instead of spending the whole vacation at the pool, explore through hiking, biking, strolling, or resort activities like volleyball and fitness classes. Staying active maintains your energy and keeps you mindful of your choices.
It's okay to indulge in treats occasionally — just try to make healthy choices whenever possible.