Macro Counting Tips for Travel
Prepping meals and tracking your macros becomes fairly routine when you are home in your own environment. You’ve got all of your meal prep containers on hand, as well as hand-picked ingredients for meals that meet your dietary needs. But what happens when you go on vacation? How do you keep your nutritional plan on track when you’re on the road?
Rest assured that there are many different strategies you can use to keep your diet on track and enjoy your travels. It just requires a bit of flexibility and some creative thinking.
10 Tips for Macro Counting on Vacation
The most important thing to remember when you go on vacation is that the macro diet is a flexible plan. It is a long-term commitment to better health and wellness, and taking a break from it is a reasonable option. In fact, in some scenarios, it may even be recommended. If you feel stressed out at all about your eating plan, then taking a step back is probably smart. After time off, you may have some insight into ways to make the eating plan more sustainable.
But if you are committed to continuing your macro counting program on the road, here are some tips to make the process a bit easier.
Do homework online. Before you embark on your travels, research the area where you are staying. If you will be with or near family and friends, they may also be helpful in directing you to restaurants and eateries that serve food that fits your meal plan. You may also want to find a gym nearby, research local running paths, or find a bike dealer that rents cycles for a day trip. A little bit of pre-planning can help you keep your calorie balance in check.
Research local food. If you are visiting a new area of the country or venturing overseas, the best way to experience a foreign land is to try native foods. But if you are planning to continue to track your macros, you’ll want to do a little bit of homework to learn more about the nutritional makeup of popular items. For example, are the most appealing local foods special desserts or fried foods? They often are. If so, try to find some lean protein sources (like fresh seafood or locally farmed meats) that are new to you and can help balance out starchy foods or sweet treats.
Pick a splurge meal. If you don’t want to count macros all day while on vacation, try to streamline your daily meals and eat (roughly) the same thing for two meals, and then choose one meal per day to eat whatever you want. For instance, if you want to enjoy restaurant meals each night, then keep your breakfast and lunch simple. Perhaps you’ll enjoy oatmeal for breakfast and a yogurt parfait for lunch. If your macro plan involves a calorie goal, this will help to keep your calorie intake more consistent.
Search out a local grocer. When you get to your destination, find a market nearby where you can stock up on essentials. If you are staying in a hotel, you’ll need to be creative about what you buy because it is not likely that you will have a large refrigerator. But you can stock up on microwavable oatmeal, protein bars, fresh fruit, and maybe even some veggies.
Pack a shaker bottle. Many macro trackers prioritize protein. And even when they are at home with a kitchen full of familiar foods, it can be tricky to hit your target. So many of us (me included!) rely on protein smoothies to boost protein intake. You may want to maintain this habit on the road. At home, you might add fruit, veggies, and milk or milk alternatives to your smoothie, but these foods may not be available on your trip. This shouldn’t be an issue. Most protein powders are flavored and mix well with water. So pack your shaker bottle and scoop a few day’s worth of protein powder into a baggie to pack in your bag so you’ve got everything you need for a quick protein shake.
Use the plate method. You don’t have to track macros on vacation to maintain your macro diet. Use the plate method instead. Simply divide your plate into sections that align with your dietary goals and fill your plate accordingly. Many people use the MyPlate icon to ensure a balanced daily diet, and it is a great starting point for almost everyone!
Prioritize protein. Whether you use the plate method or not, you can still reach your daily macro targets by building each meal around a healthy protein. So, when dining at a restaurant, scan the menu for your protein of choice. If it is not prepared the way that you like, speak to a server and find out if it can be tailored to your nutritional needs. More often than not, a restaurant is willing to accommodate your needs. Once you’ve got your protein dialed in, choose side dishes with healthy starches and veggies in mind. And, remember, there is no need to account for fat. There is almost always enough fat used in cooking to adequately meet your targets.
Get snap-happy (camera) to remember your meals. If you do want to continue tracking your macros with an app or paper journal while on vacay, use your camera to help you remember your meals. Your camera is especially helpful if you don’t want to take out your phone and track macros in front of others. Simply photograph everything you eat and drink, then take a few minutes at the end of each day to review the photos and input each meal into your app or journal. It may not be as accurate as measuring and weighing foods at home, but you will still get a good estimate of your macro and calorie intake.
Plan to stay active. Some people naturally gravitate to active vacations, like hiking or cycling adventures. But others prefer to spend their vacay lounging by a pool, or enjoying museums and other city sights. If the latter describes your typical vacation, try to schedule at least 20–30 minutes each day of dedicated movement. Take a walk in the morning, find a local yoga class to explore, or see if your hotel has bikes available for guests. Moving more helps to regulate hunger, and it takes the focus off of eating and drinking, which can become pastimes that take over your vacation.
Hydrate, hydrate, hydrate! Regardless of your activity level or your vacation tracking preferences, make hydration a priority. Staying hydrated will help you to maintain high energy levels, may help you to sleep better, and can also help you to regulate your appetite. Pack a water bottle to carry or use that shaker bottle that you packed as a water bottle on the go.
Remember, there is nothing wrong with taking time off from your macro diet if you choose. For many people, it helps them recommit with greater vigor when they return home from their travels. Always do what is best for your lifestyle and your goals.
