How to Stay on Track with E2M While Traveling

BY COURTNEY MORRISSEY MS, RDN, LD

E2M While Traveling

Vacation is a time to relax, have fun, and recharge—but that doesn’t mean your healthy habits have to take a break. A balanced lifestyle includes both enjoying yourself and maintaining routines that help you feel your best. After all, isn’t that the goal of vacation?

To help you strike that balance between fun and wellness while traveling, here are some practical tips to stay on track with E2M:

Plan Meals and Snacks Before You Leave

Creating a grocery list, menu, and scheduling a few treat meals can help reduce impulsive eating and overeating. If you need help planning, try using AI to generate a grocery list and meal ideas for your group.

Offer to Help with Meal Planning

If you’re not in charge of meals, suggest options that can be modified to fit your goals while still pleasing the group.

Review Restaurant Menus in Advance

Most restaurants post their menus online. Planning your order ahead of time makes it easier to stick to your nutrition plan and avoid on-the-spot temptations.

Always Bring Your Water

Staying hydrated can curb cravings and may help reduce alcohol intake.

Bring Your Own Snacks

Especially for outings like theme parks. Many allow outside food, and even if they don’t, you can still choose E2M-friendly options like salads, grilled chicken, olives, avocado, and fresh fruit. Great portable snacks include:

  • Nuts or nut butter packets

  • Fresh or dried fruit and fruit pouches

  • Raw vegetables

  • Hard-boiled eggs

  • Meat sticks (e.g., Chomps, Epic Bars)

  • Protein bars

  • Mini hummus or avocado cups

  • Water!

Focus on Connection, Not Just Food

When visiting friends or family, use mealtime as an opportunity to connect and enjoy conversation, rather than making food the center of attention.

Choose Accommodations with Fitness Options

Book a hotel or rental with a gym, or bring your own gear—pack running shoes, workout clothes, and resistance bands.

Schedule Your Workouts

Mornings are often the easiest time to fit in a quick workout before your day gets busy.

Plan Active Adventures

Balance out meals with movement—hiking, biking, boating, swimming, or taking walking tours are all great ways to explore while staying active.

Enjoy Without Guilt

One treat won’t derail your progress. Savor it, then continue on with your healthy routine.

Give Yourself Grace

If you miss a workout or indulge more than planned, don’t stress. You can always reset once you’re home.

Final Thoughts

Vacations are meant to be enjoyed—and with a little planning, you can keep your health goals in sight without sacrificing fun. Remember, it’s not about perfection; it’s about balance. Whether it’s choosing better meals, staying active, or simply being mindful, every small effort adds up.

So go ahead—relax, recharge, and make great memories, knowing that you’re still taking care of yourself along the way. When you return home, you’ll feel refreshed, proud, and ready to keep moving forward.