3 P’s for Your Vacation Needs: Portions, Prioritize, Play!

By: Bree Mercado

It’s summer time!! If you’re going to be away from Bodymass Gym at any point this summer here are the three P’s to help guide you through your vacation needs!


This is the first of the three P’s because it is one of the most important to keep in mind. When you are on vacation, whether it be at a sibling’s home in Oregon, or a ship heading to the Bahamas, you aren’t the one preparing your food. Typically, it is made for you, with unknown ingredients, as well as an unknown portion size. What you do know is that it is likely that the portions are larger than normal, made with more fat, more sodium, and therefore more calories. My recommendation is to SAMPLE not SPLURGE. Never force feed yourself. Listen to your body, if you are full then stop eating. Taking leftovers is not a bad thing. Save it for later when you are actually hungry. Our bodies know how much it needs to eat; we just have to listen.


Eat the good foods first!!! When on vacation people tend to grab the easiest, convenient thing they can have in order to spend less time at the table and more time doing the fun activities. But, the easiest and more convenient thing is usually not the most nutritious. So a good rule of thumb is when you are going to be on the go pack the “grab-able” fruits and vegetables. So that is apples, bananas, peaches, plums, grapes, cherry tomatoes, blue berries, black berries, strawberries, carrots, celery, broccoli, and cut up bell peppers, just to name a few. When it comes to proteins, choose the leaner option. This is your fishes, poultry, and finer cuts of the red meats. It’s all about choosing the healthier option first! This is because your body wants to absorb the first thing you put in it. So eating the nutrient dense foods before satisfying your sweet tooth will be the most beneficial for your body. Additionally, prioritizing the nutrient dense foods can actually make you feel fuller longer.


The last thing to keep in mind is that it is called a vacation for a reason. ENJOY YOURSELF! For one, you do not want to be worrying about counting calories or how much exercise you are going to be able to fit in your day. Doing this may take away your time with family and friends, so instead try to make your vacation full of PLAY. For Bodymass Gym, play means moving with a purpose! Go swimming in the lake, go for a family run, play soccer with your siblings, go for a hike, take a friend dancing, simply play!

Your vacation can be a breeze. Just remember portions, prioritize, and play!!!