Nutritionist Column, Cathie Ostrowski, M.S., RD, LDN

Vacation Eating Tipsa

Dear Readers,

Vacation is an opportunity to relax, explore new places and take a break from the day to day routine. Many popular vacation spots feature restaurants, cafes and ice cream shops at every corner, making it easy to overdo. In addition, eating three meals per day out makes watching your diet especially difficult. The good news is that vacation time does not have to mean unnecessary weight gain. You can indulge and enjoy without overindulging. Here are a few tips to help you eat healthfully and sensibly while vacationing.

Don’t skip breakfast: Breakfast is still the most important meal of the day. Skipping breakfast slows your metabolism and leads to increased hunger later on. If your hotel has continental breakfast, choose carefully. Look for cereals fruit and yogurt instead of high calorie muffins and pastries. If you go out for breakfast, include protein like eggs, Canadian bacon, and ham. These foods help you feel full and satisfied as you embark on your day.

Consider eating one meal per day in the room: If your room has a small refrigerator, stock it with healthy foods. Breakfast or lunch are the perfect choices for in-room dining. Buy a loaf of bread, lean ham, cheese milk, cereal and fresh fruit. Eating a meal in the room will not only save your calories, it will save you money as well.

Watch the high calorie drinks: Alcoholic and non alcoholic drinks are a popular feature of many restaurant menus that can add as many as 500 calories to your meal. The problem with drinking your calories is that caloric drinks typically don’t fill you up, so choose carefully.

Beware of the all you can eat buffet: As with any buffet, it is difficult but not impossible to eat well. Start off with a trip to the salad bar. On your second trip, choose lean protein such as pork tenderloin or smoked ham instead of heavy casseroles and mixed dishes. Choose a treat or two. Keep your portions reasonable, eat slowly and enjoy.

Pack healthy snacks: Before heading out for the day, fill a small cooler with ice. Pack bottles of water, fresh fruit, rolled ham, crackers and cheese sticks. If you are heading out on foot, bring a backpack with a few items that need no refrigeration such as fruit, nuts or granola bars.

Stick to low fat cooking methods: When dining out, keep an eye out for low fat cooking methods like grilled, broiled or steamed. Order sauces on the side so you can control the amount used. Be choosey and don’t hesitate to ask the server for what you want. Most restaurants are happy to oblige.

Treat yourself to local specialties: Sampling the local cuisine is one of the best parts about traveling and there is no reason to pass up the opportunity. A good rule of thumb is to allow yourself one treat per day. As always, the key is moderation and portion control.

Look for the following descriptor words when selecting pork entrees when dining out. This will ensure you select a lean and healthy entrée item full of potassium, phosphorus, and many B-vitamins:

Pork Tenderloin
Pork Sirloin
Pork Top Loin Chop
Pork Center Loin Chop
Pork Rib Chop
Pork Top Loin Roast

If you would like more information on the nutritional attributes of lean pork, log-on to www.theotherwhitemeat.com

Yours in Good Health,

Cathie Ostrowski, MS, RD, LDN
Personalized Nutrition, Inc.