How to Stay on Track with Nutrition During Vacation

One question we always hear from clients this time of year is, “How do I track macros during vacation?” We get it, tracking macros while traveling or on vacation can feel overwhelming when we don’t always know exactly what will be served at a restaurant or can’t accurately track each ingredient in every dish.

Read on to discover our favorite tips for tracking macros during vacation, and be prepared to thrive this summer!

Focus on Protein

If tracking every single dish just isn’t feasible, focus instead on logging your protein throughout the day to ensure that you’re eating enough. While all three macros (fat, carbohydrates, and protein) are important, consuming enough protein is absolutely necessary for feeling satisfied, keeping your blood sugar stable, and helping you avoid mindless eating.

Don’t Drink Your Macros

There’s nothing wrong with enjoying a glass of wine at dinner or joining in on a celebratory toast, but if you’re tracking macros, try not to drink your calories. Stick to one drink and be sure to properly log it.

Alcohol is the fourth macronutrient along with carbohydrates, fat, and protein. The main difference between alcohol and the other macros is that alcohol is not essential. Because of this, food tracking apps don’t account for it (even though we need to!).

Alcohol can be tracked as carbs OR fat (not protein), but it does require a little extra math.

Here’s a macro breakdown:

1g alcohol = 7 calories
1g carbs/protein = 4 calories
1g fat = 9 calories

When you know how many grams of carbs and/or fat to log, simply search the MyFitnessPal app for carbs or fat (rather than the name of the food) and enter the grams you calculated.

Plan in Advance

Try making a loose macro plan for the day, even if you don’t know what’s on your menu for the day. Focus on fueling up with protein and veggies so you have plenty of carbs and fats remaining to enjoy any surprise treats or splurges… and avoid feeling hangry upon arrival at your destination.

Progress, Not Perfection

Above all else, remember the FASTer Way mantra: progress, not perfection. Tracking macros on vacation can be plain hard, even when you’re making your best guess. Instead of stressing, make the best choices available, enjoy the people around you, and know that tomorrow is a new day!

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