So many of us look forward to the summertime—when we can escape the daily grind, soak up the sunshine and enjoy the warm weather with friends and family. It’s no surprise that summer is the most popular time of year to go on vacation, with 42 percent of travelers planning trips for the month of July alone. But for those committed to mindful eating, the carefree spirit of vacation can sometimes collide with healthy goals. Mindful eating is the practice of eating more intuitively, based on what our body needs, without having to think about measuring portions or counting calories or macros, explains functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. 

Incorporating Mindful Eating

Mindful eating during summer vacations can be especially beneficial —when there’s far more potential for indulging in every delicious treat and abandoning healthy habits looms large. “Vacations inherently imply a departure from the usual schedule, often leading to irregular meal times and impulsive eating patterns, and travel further complicates this by limiting access to familiar, healthier food options, pushing people towards convenience foods that are often less nutritious,” says Jerry Bailey, D.C., LA.c., certified nutritionist, acupuncturist, chiropractic, and functional medicine physician at Lakeside Holistic Health. “Social gatherings, a staple of summer vacations, also pose a challenge as they are frequently centered around indulgent meals and drinks, making it difficult to resist temptation—and the vacation mindset encourages a more relaxed approach to eating, where indulgence is seen as a form of reward, overshadowing mindful choices.” 

Finding Balance

Here’s the good news: summer vacations don’t have to be a complete departure from mindful eating.  Instead, they can be a great opportunity to explore new flavors, discover local delicacies and celebrate the joys of food while still honoring your body’s needs. The key lies in striking a balance—savoring the culinary delights of your vacation without sacrificing progress towards your long-term health goals.

Here are some practical tips and strategies to navigate the unique challenges of mindful eating during summer break, from navigating unfamiliar food options to maintaining healthy habits even when faced with restaurant temptations and the allure of all-inclusive buffets.

Plan ahead

Before embarking on your vacation, Dr. Bailey suggests taking some time to plan your meals and snacks. “Research restaurants in the area that offer healthy options and consider packing some nutritious snacks for travel days,” he says. “By having a plan in place, you reduce the likelihood of impulsive eating and ensure you have access to healthier choices.” 

Practice portion control

Instead of completely depriving yourself of your favorite vacation treats, savor smaller portions and pair them with nutrient-rich fruits, vegetables and lean proteins. This, Dr. Bailey explains, allows you to enjoy your favorite vacation treats without overindulging. “Moreover, paying attention to portion sizes helps you stay attuned to your body’s hunger and fullness cues, promoting a more balanced and satisfying eating experience,” he adds.

Make sure you’re eating enough

While portion control is important, so is eating enough food for your body to function optimally. A helpful tactic that Emma Laing, Ph.D., R.D.N., director of dietetics at the University of Georgia and national spokesperson for the Academy of Nutrition and Dietetics, suggests carving out approximate times during the day to eat regular meals and snacks that satisfy your taste preferences and provide adequate energy and hydration. “Aim to eat a variety of fruits and vegetables, whole grains, healthy fats, and lean proteins if available,” she says. “The act of preparing and pre-portioning delicious grab-and-go snacks can be helpful for people with busy and unpredictable vacation schedules to avoid feelings of hunger.”

Stay hydrated

When you’re on vacation, you’re also off your usual schedule and routine. This means you might not be drinking water as regularly as you would if you were at home. What’s more: Often, when we’re thirsty, we mistake it for hunger, leading to unnecessary snacking. To combat this, Dr. Bailey recommends carrying a water bottle with you and making a habit of drinking water regularly throughout the day, especially in warm weather. “Staying hydrated can help regulate your appetite, improve digestion, and keep your energy levels stable,” he says. “Additionally, choosing water over sugary beverages or alcohol can significantly reduce your caloric intake, supporting healthier eating habits.”

Eat mindfully

Eating mindfully is about taking your time and really allowing the food to nourish your body. To practice mindful eating during summer vacation, Dr. Laing recommends minimizing distractions by silencing your phone or turning off notifications while dining. “Take a moment to notice details about the food being served or that you are preparing yourself, e.g., how is it arranged on the table or plate, from where was it sourced, and what is the history behind the dish?” she says. “Engage your senses when taking in the presentation of the food, the textures, flavors, and overall feeling you have when you take a bite.”