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August 15, 2010 / Lisa Stollman, MA, RDN, CDE, CDN

Summer Vacation Weight Loss Tips

August is a big month for summer vacations.  And vacations usually involve a lot of restaurant eating.  Its hard to lose weight on vacation.  After all this is a time to relax and enjoy your time with family and friends.  So the best advice for vacation eating is try to maintain your weight.   Unless you have access to a kitchen in a rental house or hotel room, you will most likely be having three meals out each day.  But don’t get discouraged.  Healthy fare can be found in many eating establishments.  Here are some good menu choices for breakfast, lunch and dinner. If you don’t see what you want to order on the menu, don’t hesitate to ask.  Many restaurants will accommodate you.  You can also share if you know the restaurant serves large portions.  A great book to bring along is the Calorie King book.  This book contains nutritional info from over 200 chain restaurants which can be a huge help if you are traveling domestically.

Breakfast–Oatmeal and fresh fruit is a healthy  meal usually available on most menus.  Just be aware that the portion of oatmeal in some restaurants is for two or more people.  Limit your serving to 1 cup.  Vegetable omelettes are another good choice.  To cut the calories order it without cheese or very little cheese.  Fresh fruit is always a good side dish.

Lunch–A salad with the dressing on the side can be a healthy option.  But pay attention to the ingredients.  Cheese, nuts and dried fruit can quickly add up the calories.  Ask for small amounts of these.   Dressing on the side is always a smart option.  A sandwich  or veggie burger is another healthy choice.  Ask for the mayo or dressing on the side.  Request a  side salad in place of the fries and you can save around 500 calories.  Replacing the white bun with two slices of whole wheat toast will add nutrients and fiber while omitting approx. 150 calories.

Dinner–Grilled fish or chicken and salad is a healthy option.  To minimize the calories, order sauces and salad dressing on the side Because restaurant portions have increased significantly ordering a dinner salad and an appetizer can be a satisfying meal.  If you want to indulge in dessert, order one for the table and share.  Bon voyage!!

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