These tips are beneficial for someone who tracks their macros or some who strives to live a healthy lifestyle on the go. In my opinion, the truest test of having a firm grasp on your nutrition is being able to sustain your habits during travel. It's necessary to realize that there is very attainable middle ground somewhere in between: (1) packing every meal your are going to consume during your trip and (2) not giving a second thought to your choices because you're traveling and it's just impossible to eat the way you would at home.
The above extreme serves as another example I am an advocate for tracking macros at least for a phase of time. It truly opens your eyes to different combinations of foods that end up with the same amounts of carbs, fats and protein at the end of the day. Your meal does not have to be sweet potatoes and brown rice every day--it could be a side of fruit or dinner roll at a restaurant. But realizing that 40 grams of carbs from sweet potato is a very different looking portion than 40 grams of carbs from chocolate cake is an important lesson that weighing and tracking helps to teach.
One of the most enjoyable parts of traveling for most people is enjoying the local cuisine and that does not have to intimidate you or your ability to continue with whatever nutritional approach you are taking. You can go to the famous DONUT shop that everyone raves about, log that donut with all it's fats and carbs, enjoy it fully, then approach the rest of your day a little differently and still end up with the same intake as you did the day before eating your chicken and rice. I promise. I do think that estimating and inputting food into a food diary (I use My Fitness Pal) can help keep you a little more aware than just intuitively eating on vacation. It's easy to just get caught up in all the fun of traveling and not realize you only really need 5 grams of fat to fill you category, but you are under on protein by 40 grams, so that movie theater popcorn should really probably be a protein bar or some greek yogurt.
There's my case for macros on vacation--be OK with the middle ground in between your daily routine and a free-for-all that leaves you sluggish and regretting your food decisions.
1. Plan one "fun" meal a day (or small "fun" snacks throughout the day)
So you hiked in the morning, worked up an appetite and your group is going for a brunch buffet for the first real meal of the day--sounds great. My advice would be to find a good source of protein and then keep the fats and carbs somewhat balanced on your plate (bacon and a muffin instead of pancakes, fruit, sugary yogurt and granola (all carbs). Or get the decadent pancakes and realize that your next few meals should include hearty protein sources since that meal was comprised of mostly carbs.
Eat until you are full, track the main sources of calories and macros, and keep the other meals throughout the day a little smaller and a little cleaner and leaner if you can.
Found this sandwich at 9 pm after a workout and two hikes.....couldn't care less ow many macros it had. It was DELICIOUS.
2. Take Advantage of Snacks
Snacks are a great way to balance out macros during the day while keeping you satisfied and helping to avoid that ravenous, "I don't care what I eat because I'm so hungry" state that slightly terrifies everyone lucky enough to be vacationing with you. Restaurants are typically going to cook with more oils and butter than you normally would, so I would recommend keeping snacks slightly lower in fat. Maybe you are going to choose a protein bar for a snack, pick one that has a slightly lower fat (10g or under) or choose turkey on your sandwich instead of salami and cheese, so you can fit that Instagram-worthy avocado toast in your day.
Found this in a grocery store and bought a few for days I was low on protein--it takes a little time to look through an unfamiliar store, but it's worth it!
3. GROCERY Stores save lives
To be honest, I look up grocery stores just as often as restaurants while traveling and we almost NEVER stop at fast food restaurants. It's virtually just as fast to run in the grocery and grab a pre-made salad, Greek yogurt, fruit, sliced veggies or countless other foods you enjoy rather than grabbing fast food (granted there are great fast food choices available now). I find that a quick stop at a grocery store to get lunch and snacks that keep my tummy happy for almost the same price as fast food is never a bad idea. If we are staying at a hotel without access to a kitchen, we might just grab enough for one or two meals that day and then do it again the next day. Eating at restaurants for three meals a day is extremely expensive and usually leaves Drew and me feeling a little sluggish.
4. Bring Breakfast
I realize that some people enjoy the dining experience more than others and prioritize it to a different degree than we do and that's FINE. Drew and I are usually planning trips around activities and excursions more than food, so we are typically on the go in the mornings. I always bring packets of Oatfit or 100 Calorie Cream of Wheat with me when I travel and mix them with a scoop of protein powder for a super simple breakfast. Unless we are camping, there is almost always a microwave or hot water available and this is a filling combination of protein and carbs for energy. If we have gone to a grocery store, I might add fresh berries, bananas or nuts to it for a little extra flavor and we are on off! It's extremely easy to pack, stays fresh, fills me up and costs next to nothing. Sometimes it's nice to have one meal that doesn't require any thought on a morning you are up early chasing the sunrise!
Bryce Canyon at Sunset-- absolutely stunning watching the colors change and dance on the "hoodoos" (rock formations)