If you’d rather listen than read, I dive even deeper into this topic in the Find Food Freedom® Podcast episode, How to Enjoy Vacation While Healing Your Relationship With Food & Body.
Vacations have a funny way of revealing what’s still taking up space in our minds.
When we’re home, life tends to have a rhythm. We know where we’ll eat, what groceries we have, when we’re moving our bodies, and what our days generally look like. Then vacation comes along and suddenly everything is different.
You’re eating foods you didn’t prepare. You’re at restaurants more often. Maybe you’re grabbing snacks while sightseeing, eating dinner later than usual, or spending long days outside in the heat. If you’re traveling somewhere warm, you might also be spending more time in shorts or a bathing suit.
For a lot of people, that can feel incredibly stressful.
But it can also be an opportunity to notice just how much your relationship with food and your body has changed.
I found myself reflecting on this after coming home from a five-day trip to Charleston with my husband. It was our annual child-free getaway, and somewhere between walking around the city, trying new restaurants, and simply slowing down, I caught myself thinking about how different this vacation felt compared to vacations in my twenties.
Years ago, I wasn’t very present.
I was thinking about what I’d already eaten, what I’d eat later, whether I needed to “make up for it,” whether my shorts looked okay, or if I should skip dessert because we’d gone out to dinner the night before.
I was technically on vacation.
Mentally, I was somewhere else.
That isn’t because vacations are the problem. They’re simply one of the places where diet culture becomes a little louder because so many routines disappear.
When we’re healing our relationship with food, those moments outside our comfort zone often become a reflection of the work we’ve already done and the places where we may still need a little more support.
These days, instead of trying to control every part of the experience, I come back to three simple anchors that help me feel my best physically, mentally, and emotionally.
Stay Hydrated
This one sounds obvious, but it makes a much bigger difference than many people realize.
Travel naturally increases the chances of becoming dehydrated. Flights, long car rides, hot weather, walking more than usual, and simply getting out of your normal routine can all make it easier to forget about water.
I’ve learned that when I’m intentional about hydration, I simply feel better.
I have more energy. Digestion is more comfortable. I feel more present instead of sluggish or irritable.
It’s not about hitting a perfect water goal. It’s about caring for your body in a way that supports the experience you’re hoping to have.
Focus on Consistent Nourishment
Vacation doesn’t have to mean eating perfectly.
It also doesn’t have to mean accidentally going six hours without eating because you’re busy exploring a new city.
One of the most helpful habits I’ve developed is keeping easy, satisfying snacks nearby whenever I travel. Protein bars, dried fruit, nuts, jerky, crackers, pretzels, or whatever sounds good to you can make a huge difference.
Not because certain foods are “better,” but because consistent nourishment helps your body feel safe.
Think about what usually happens when you finally sit down at a restaurant after hours without eating. You’re starving. The bread basket arrives and suddenly it feels impossible to slow down.
That isn’t a lack of willpower.
That’s your body doing exactly what it was designed to do after going too long without enough energy.
Giving yourself permission to eat throughout the day often makes meals feel calmer, more enjoyable, and far more satisfying.
Pack Clothes That Actually Fit Your Body
This one has probably changed my vacations more than anything else.
For years, I packed clothes for a version of my body I hoped would show up before the trip.
If something was a little too tight, I’d throw it in the suitcase anyway.
Maybe I’d “be good.”
Maybe it’d fit better by vacation.
Maybe I’d feel more confident once I got there.
Instead, I’d spend the entire trip tugging at clothes, adjusting shorts, thinking about how uncomfortable I felt, or avoiding outfits altogether.
Now I pack for the body I’m bringing with me.
That means clothes that fit comfortably.
Clothes I genuinely enjoy wearing.
Clothes that allow me to bike, walk, sightsee, chase my kids, sit through dinner, and actually participate in my own vacation instead of thinking about what I’m wearing.
Comfort isn’t giving up.
It’s giving your body the respect it deserves.
Our bodies naturally change throughout life. Pregnancy, postpartum, aging, hormones, medical conditions, stress, and simply being human all influence how our bodies look and feel over time.
Buying or packing clothes that fit your body today isn’t “letting yourself go.”
It’s allowing yourself to fully show up for your life.
At the end of the day, that’s really what all of this comes back to.
Vacation isn’t about eating perfectly.
It isn’t about getting every workout in.
It isn’t about earning dessert or proving you can stick to a plan.
It’s about making memories.
The more mental energy we spend trying to manage food or shrink ourselves, the less room we have to actually experience the people, places, and moments we traveled for in the first place.
That’s one of the beautiful things about healing your relationship with food and your body.
You start noticing that your life gets bigger.
You become more present.
And the memories become so much more meaningful because you’re actually there for them.
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Looking for Support?
If you’re realizing that vacations still bring up a lot of stress around food or body image, our team would be honored to support you.
At Find Food Freedom®, our weight-inclusive registered dietitians and Certified Intuitive Eating Counselors help people build a more peaceful relationship with food, movement, and their bodies through compassionate, evidence-based care.
Many insurance plans cover nutrition counseling, and checking your insurance benefits only takes a couple of minutes. We’d love to help you explore your options and find the support that’s right for you.
