A Dietitian's Top 5 Spring Break "Diet" Tips
- Gabrielle P. MDN, RD, LDN
- Mar 6, 2024
- 5 min read
Updated: Mar 7, 2024
Gabrielle Palmeri MDN, RD, LDN

As temperatures rise, it's that time of the year for everyone to plan their beach getaways, adding a touch of warmth until the season fully settles in. Whether you're heading out with your family or embarking on a girls' trip, I'm sure your thoughts are buzzing, or group chats are sparking concerns about being "bikini ready."
Some new phrases circulating for our girls' trip this year include "kale and air only," which, despite its playful tone, makes me cringe. We can't always gauge who might have struggled with an eating disorder or who may not be as confident in their bodies. Therefore, minimizing such comments is a constant goal, as they perpetuate the harmful diet culture our society has normalized and can contribute to restrictive eating and unhealthy thoughts.
Nevertheless, we all strive to feel confident on our health journeys during vacations. Hence, I present my top 5 "spring break" tips to alleviate stress while adhering to a healthy diet on these upcoming trips, guaranteeing you return feeling rejuvenated and revitalized.
1. Hydration is Key:
To be blunt (on brand for me), probably 90% of you aren’t drinking enough water.
Good rule of thumb: take your weight, and divide it by 2, that is typically the minimum ounces of water you need to drink to stay hydrated. So, if you weigh 140 pounds, you’ll need at least 70 ounces, which frankly is not that much.
As the temperature rises, you'll likely sweat more, especially in a warmer destination than your current location, and with that, you'll need even more water, especially if alcohol is on the agenda. Include electrolyte sticks in your packing list to add to your water, carry a reusable water bottle, and consider swapping sugary beverages for water. I recently stocked up on Liquid IV during a Target run to have it ready for my upcoming trip!
Another great idea to enhance your hydration experience by infuse your water with revitalizing fruits and herbs for a flavorful boost without the extra calories. Explore zero-calorie, sugar-free options like Crystal Light or Mio for added variety. Keep in mind that sustaining optimal hydration not only supports your general well-being but also helps combat fatigue, prevents potential "traveler’s constipation," and ensures you remain energized for all the thrilling adventures during your vacation.
2. Strategic Snacking for Lasting Energy:
Ensure you have a variety of nutritious snacks to sustain energy throughout the day. Nuts, seeds, and fresh fruit are convenient and healthful options to resist less nutritious temptations often found in travel destinations. Smart snacking allows you to maintain a consistent energy level without compromising your nutritional goals. I've gathered GoMacro and Barbell bars, Belvita bars, roasted almonds, pretzels, and Epic beef sticks for an extra protein boost. It's worth noting that these snacks aren't inherently superior to others; I simply have a personal preference for them. When selecting protein bars, aim for options with around 200-300 calories, at least 10 grams of protein, and strive to keep added sugar below 10 grams. Additionally, I pack fruits and veggies for the airport, choosing items like celery and apples that don't spoil quickly (and I always bring along a jar of almond butter).
Eating schedules often get disrupted during trips, with varying activities and appetites. Hence, having quick snacks on hand is useful for bridging gaps until reservations or saving money around breakfast time. Pro tip: If you have a fridge during your vacation, a quick grocery store trip for easy, healthy snacks like Greek yogurt, carrots and hummus, or hard-boiled eggs is a wise move.
3. Balanced Plates, Happy Days:
While enjoying the local cuisine, aim for balance on your plate. Incorporate lean proteins, whole grains, and a colorful array of vegetables into your meals. Take a look at the MyPlate Method.

This balanced approach ensures you receive essential nutrients while savoring the flavors of your vacation destination.
4. Mindful Indulgence:
Spring break is the perfect time to treat yourself, but moderation is key. Be mindful of portion sizes when indulging in your favorite vacation foods (and drinks). Savor the flavors without overdoing it, allowing you to enjoy your culinary experiences guilt-free. There's nothing more uncomfortable than feeling excessively full when you’re dressed up, and without the convenience of your own restroom nearby, so, keep in mind good mealtime habits for improved digestion: sit down, take deep, calming breaths before your meals, avoid using your phone, and participate in conversations. Make sure to chew your food thoroughly, try putting your fork down between bites, and adopt a slower eating pace!
Download my Digestion Basic Tips for more "mealtime hygiene" tips, part of my 7-Day Gut Reset!
5. Active Adventures:
Integrate physical activity into your vacation routine to maintain both your physical and mental well-being. Whether it's a leisurely beach walk, a scenic hike, or a brief workout, staying active not only supports your mental health but also aids in maintaining overall digestion, which can sometimes be challenging during travel.
If you encounter any digestive issues while on vacation, consider trying some of my recommended digestion stretches (here's a second video as well), and stomach massages – they've always been beneficial for me. :)
Additionally, I ensure to pack my probiotic, magnesium, and multivitamin to supplement my nutrient intake while away from home. Remember, not all probiotics or supplements are created equal, and the right type can make a significant difference. I'd be happy to assist you in finding the ones that could benefit you individually!
& TRY MY 7-DAY GUT RESET BEFORE YOU GO!!!
If you're looking for a fun and impactful method to prioritize self-care and boost confidence in both your body and mind, these tools can accompany you throughout your life. They are essential, especially when addressing the widely discussed issue of bloating. Contrary to claims about a single miraculous product, there is no one-size-fits-all solution for alleviating bloating, as your gut is unique and continuously evolving.
Alleviating bloating involves a combination of factors and the principles outlined in this Reset are non-negotiable. If a supplement is necessary, it should be customized to address your specific needs, not what you saw on TikTok. Regardless of the supplement you opt for, neglecting these practices may hinder the optimization of your overall digestion, potentially causing persistent discomfort. That's why I want everyone to have access to it. It's important to note that this information is not a substitute for medical advice from your healthcare provider but can be safely used in conjunction.
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SAFE TRAVELS!
xoxo Gabrielle ♡
Check out my recent social posts for a little evening learning and laugh. 😊

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