From Dani Roberts, MAC Dietitian

Hi, I’m Dani, the new dietitian at the MAC! I thought I’d introduce myself by sharing a story that ties into something a lot of people struggle with.
 
I recently returned from a two-week trip to Naples, Florida. If you’ve ever been to Naples, you probably know Fifth Avenue South. It’s a beautiful downtown area filled with restaurants, many of them Italian. Food was one of my favorite parts of that trip. Now, you might be thinking, “You’re a dietitian… you probably don’t eat pasta, bread, or dessert.” Wrong.
 
Vacations used to be stressful when it came to food. I would try to eat perfectly all day, restrict myself, and then end up ‘losing control’ at dinner. I’d eat past the point of comfort and leave feeling frustrated and physically awful. Over time, I’ve learned how to approach food differently on vacation. It’s possible to stay aligned with your health goals while still enjoying the experience.
 
Start Your Day Strong
Begin your day with something balanced – protein is a plus. Even if you’re not a breakfast person, eating early helps regulate hunger and keeps energy steady throughout the day. It doesn’t have to be complicated. Eggs and toast, yogurt with fruit, oatmeal with nut butter, or even cereal and a banana are great options. Give your body something to work with so you’re not playing catch-up later.
 
Keep Moving (It Doesn’t Have to Be Intense)
Movement makes a bigger difference than people think. In Naples, I played in the US Open Pickleball Championships, which made staying active easy for me, but it doesn’t have to look like that. Walking, a quick workout, or anything that gets your body moving can help with energy, mood, and appetite. It helps you stay in rhythm, even when you’re out of your normal routine.
 
Stay Ahead of Hunger
Long gaps between meals almost always lead to overeating later. Instead of starving yourself before a meal, try to eat consistently throughout the day. Aim for three meals and a couple of snacks to keep your hunger steady. Even having something small before heading out to dinner can completely change how you approach the meal, helping you stay more in tune with your body.
 
Build Balanced Meals When Eating Out
You don’t need to avoid restaurants to stay on track. Build a balanced plate that includes a protein, a vegetable, and a carb you enjoy for a satisfying meal. Try looking for simpler, non-combination style dishes. These are usually more balanced and not hidden under heavy creams and sauces. Opt for grilled salmon, chicken breast, or steak with sides. You still get a great meal without feeling weighed down after.
 
Listen to Your Body
This is probably the most important skill, but also the hardest. Portion sizes can be tricky on vacation, especially at restaurants. A simple approach is to start with your protein and vegetables first. This helps with satisfaction and makes it easier to recognize when you’ve had enough.
 
Check in with yourself as you eat. A helpful tip is to stop around seven out of 10 on fullness. Not stuffed, just comfortably satisfied. If you’re unsure, ask yourself a simple question: “If this were something plain, like a hard-boiled egg, would I still be eating it?” There’s nothing wrong with enjoying really good food, just make sure you’re actually hungry for it.
 
And if you want dessert, enjoy it! Just make sure it’s something you truly want, not something you feel obligated to eat.
 
Hydration Matters More Than You Think
Restaurant meals tend to be higher in sodium, which can leave you feeling bloated, sluggish, and discouraged. Drinking enough water throughout the day helps your body regulated, increases energy, and supports digestion.
 
Be Mindful with Alcohol
This is the one no one loves to hear, but it makes a difference. Alcohol can impact sleep, hunger, and food choices. This doesn’t mean you can’t enjoy it, just be intentional.
 
Alternating drinks with soda water and lime, ordering a mocktail between drinks, or even diluting seltzers like High Noon hard seltzer or Truly Hard Seltzer with sparkling water can help you pace yourself without feeling like you’re missing out.
 
The Bottom Line
Vacations aren’t about being perfect. They’re about feeling good, staying present, and enjoying the experience without swinging to extremes. You can take care of your body and still fully enjoy the food and memories that come with it.

Here's a look at a few of the incredible dishes I enjoyed while on my trip!