basic diet for vacation

Sure! Here’s a basic menu guideline to help you make healthier choices while eating out on vacation. These tips will help you manage your elevated A1c, high triglycerides, and metabolic syndrome, while still enjoying your meals.

Basic Menu Guidelines for Eating Out
Breakfast:

Opt for:
Whole grain toast with avocado and a side of fresh fruit.
Oatmeal topped with nuts and berries.
Smoothies made with fresh fruits, vegetables, and a plant-based protein source.
Avoid:
Sugary pastries, pancakes with syrup, and high-fat breakfast meats like bacon and sausage.
Lunch:

Opt for:
Salads with plenty of vegetables, lean proteins (like grilled chicken, tofu, or beans), and vinaigrette dressing on the side.
Whole grain sandwiches with lean proteins and plenty of veggies. Ask for sauces and dressings on the side.
Grain bowls with quinoa, brown rice, vegetables, and a protein source.
Avoid:
Fried foods, creamy dressings, and high-carb sides like fries or white bread.
Dinner:

Opt for:
Grilled, baked, or steamed fish or seafood with a side of vegetables.
Plant-based entrees such as veggie stir-fries, lentil dishes, or tofu-based meals.
Whole grain pasta dishes with tomato-based sauces and plenty of vegetables.
Avoid:
Heavy, creamy sauces, fried foods, and large portions of red meat.
Snacks:

Opt for:
Fresh fruits, nuts, and seeds.
Hummus with vegetable sticks.
A small portion of trail mix or a protein bar with natural ingredients.
Avoid:
Sugary snacks, chips, and baked goods.
General Tips:
Portion Control:

Restaurant portions are often larger than necessary. Consider sharing a meal, ordering half portions, or taking leftovers to go.
Drink Water:

Drink plenty of water throughout the day. Avoid sugary drinks, and limit alcohol intake.
Salad First:

Start with a salad or vegetable-based appetizer to help fill you up and ensure you get some fiber.
Customize Orders:

Don’t be afraid to ask for modifications. Most restaurants are willing to accommodate dietary needs, such as dressing on the side, grilled instead of fried, or extra vegetables.
Healthy Sides:

Choose healthier sides like steamed vegetables, side salads, or brown rice instead of fries, mashed potatoes, or bread.
Mindful Eating:

Eat slowly and savor your food. This helps with digestion and recognizing when you are full.
Example Daily Menu:
Breakfast:

Veggie omelette (egg substitute if available) with whole grain toast.
Fresh fruit salad.
Lunch:

Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and vinaigrette on the side.
A side of fresh fruit or a small portion of whole grain bread.
Dinner:

Grilled salmon with quinoa and steamed asparagus.
Mixed green salad with olive oil and lemon juice dressing.
Snacks:

A handful of almonds and an apple.
Carrot sticks with hummus.
By following these guidelines, you can enjoy your vacation while still making healthy choices that align with your dietary needs. If you have any specific preferences or need more detailed advice, feel free to ask! Enjoy your trip!