Keeping a healthy routine can be a challenge year-round, but it can be a bigger problem during the holiday season. It becomes even harder when you’re visiting family or they’re coming to stay with you.

One way to handle this dilemma is to think ahead about how you can adapt to these
changed accommodations and family dynamics. Thinking of ideas and turning them into a game plan ahead of time will increase your confidence and your chance of sticking to your routine.

Below are some ideas that can help you build a strategy for healthy eating and physical activity when traveling during the holidays. All may not apply to you and that’s okay. Create and adjust a plan that works for you.

• Prior to your trip, check out the menus along the way to identify the healthiest
  options available. I’ve noticed lately that airlines have begun to email menu
  items that you can order ahead. If these don’t fit into your eating (or budget)
  plans, think about options. Many good plans go astray when you’re tired and
  hungry and have limited choices.
• You may need to take some healthy foods with you. Non-perishable food like
  trail mix, citrus fruit, beef jerky, tuna packets and protein bars all travel well.
• Balance and add nutrient rich foods to your meals whenever possible. If you’re
  traveling for the first two meals of the day and must eat something less healthy
  than you’d like, select a lighter option for dinner once you’re at your destination.
• If family is coming to you, what can you do to provide healthy options for them as well as yourself? Ask guests ahead of time if there are some healthier foods they would like to have. Note: don’t forget folks with food allergies, this can get tricky when there’s a large group with varying needs.
• Think about what family meals or foods are important to your family traditions. Meals that are not part of these traditions could be opportunities to provide healthier options. Replacing a family favorite is probably a no-go, but think about healthy swaps for side dishes and other meals.
• It’s okay to indulge in favorite a side dish or dessert and moderate your portions. I always make decisions based on asking myself “if it’s worth the calories”.
• When traveling, take an exercise break from sitting. While it may feel counterintuitive, taking regular breaks can actually make the trip feel shorter. Extend rest stops by taking a short walk or jog, try some active stretching or do some bodyweight exercises such as squats or jumping jacks. If you’re at an airport, take a few laps around the concourse. You’ll burn some calories, break up the boredom and keep those muscles going.
• Try to keep your fitness schedule as close to normal as possible. When you reach your destination, research local walking trails and parks or locate the hotel gym. If you walk with your neighbors, invite your guests to go, too. See if your pool or gym offers day passes for guests.
• If you have a “house full of company” you may need a break (and they may need one, too). Take time to go for a walk alone or go to the gym or your favorite fitness class.
• If you can’t get to the gym or pool, try to include enjoyable activities that promote togetherness and add movement. Ideas can include playing a friendly ball game before the holiday meal, a family gratitude walk on the beach post- dinner, or a family dance party that keeps the celebration going!

Your routine will be different. Plan for what you can do to make good decisions during
these unique times. Also be realistic. Do the best you can. Choose the good or better
options when possible.

Sources:

• University of Florida Cooperative Extension 
• Eat Smart, Move More, Weigh Less North Carolina 

Syracuse is a Family and Consumer Science team member and can be reached at N.C. Cooperative Extension, Brunswick County Center 910-253-2610 or by email at
clsyracu@ncsu.edu