We all know the saying that “diabetes doesn’t take a vacation”, but we also know that vacation days are an important time to unwind, de-stress, connect with friends and family, and break from routine. So how can we enjoy the mental and physical benefits of time off without completely derailing our diabetes health? Here are a few tips to balance blood sugars while on vacation:
Plan Ahead
Before you embark on your journey, do some research on your destination. Look for restaurants with healthy options and grocery stores where you can buy healthy essentials. If you're staying at a hotel, check if they offer a mini-fridge in the room so you can store snacks and meals.
Pack Smart Snacks
Traveling often means long periods without access to healthy food. Packing your own snacks can help you avoid unhealthy airport or roadside options. Ideally, aim to keep snacks at less than 15g of carbohydrates, with at least some protein, fat and/or fiber to keep you full. Some great portable, diabetes-friendly snacks include:
Nuts and seeds: I like Trader Joe’s and Target for nut mixes, especially the pre-portioned options. While nut are low in carbs, trail mixes can be loaded with sugar from dried fruit or candies so check nutrition labels….and stick to one serving.
Cheese: Cheese sticks are convenient, or another option are cheese cube snack boxes from companies like Sargentos and Kirkland (or make your own!).
Roasted Edamame: Companies like Seapoint Farms and The Only Bean offer these delicious snacks
Stay Hydrated
Dehydration can affect blood sugar levels, so it's important to drink plenty of water, especially in the summer heat. Carry a reusable water bottle and refill it throughout the day. Most airports have water-filling stations and many restaurants will fill you up on your way out. Avoid sugary drinks and opt for water, unsweetened tea, or sparkling water.
Prioritize Protein
Including enough protein in your diet helps manage blood sugar levels and keeps you feeling full longer. Here are some protein-packing tips for your travels:
Portable protein: Turkey or beef jerky, canned tuna, hard-boiled eggs, protein shakes. I like Chomps Turkey Sticks and Owyn Shakes.
Protein bars: Choose bars with low sugar content and high protein. I like Aloha Bars or Barebells.
Greek yogurt or cottage cheese: If you have access to refrigeration, both Greek yogurt and cottage cheese are great high-protein snacks. For the yogurt, look for lower sugar like the Chobani Less Sugar flavors.
Mindful Eating at Restaurants
Eating out is often a highlight of vacation, but it can be tricky with diabetes. Here are some helpful strategies:
Protein first: Prioritize lean protein like fish, seafood, chicken, turkey, or tofu and then fill in around your choice.
Portion control: Restaurant portions are often large so consider ordering an appetizer, sharing a meal or asking for a half-portion.
Balance your plate: Fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carbs.
Ask for modifications: Don't hesitate to ask for substitutions like double veggies or lower carb sides.
Healthy Breakfasts
Starting your day with a balanced breakfast sets a positive tone for the rest of the day. Some easy, diabetes-friendly breakfast options include:
From the buffet or restaurant: Choose an omelet, packed with veggies and protein.
If you have a kitchen: Make a batch of protein overnight oats, packed with fiber, fat and protein.
If you have a blender: Whip up a protein smoothie.
Keep moving
Staying active is crucial for managing diabetes. Incorporate physical activity into your travel plans, whether it's walking, bike tours, hiking, swimming, or even a quick workout in your hotel room or gym. Exercise helps regulate blood sugars and keeps you feeling good all day long!
Traveling with diabetes shouldn't stop you from enjoying your summer vacation. By preparing ahead, packing smart snacks, prioritizing protein, and moving throughout the day, you can be mindful of your blood sugars while making the most of your time off. Remember, the goal is to have fun and create lasting memories, so take care of your health and enjoy every moment of your trip!
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