Intuitive eating is a practice, which means it’s something we are constantly working on and learning about. While the general consensus may be to practice intuitive eating in a “safe” environment (because after all, it’s a “new” way of eating), I would argue that traveling is the perfect time to embrace the practice of intuitive, flexible eating.
Going somewhere new often means a break in routine, which can translate to a change in your normal way of eating. While this can be challenging and perhaps even anxiety-provoking, it can also be freeing and a great opportunity to listen your body.
These tips will help you learn to practice and embrace intuitive eating while traveling so you can lose the stress and make the most of your travel experience.
Be Adaptable
Part of intuitive eating is recognizing that not every meal or snack has to be “perfect.” Sometimes, we ignore or misread hunger cues, which may lead to eating beyond a comfortable fullness level. Other times, we may eat meals on the go, making a mindful and peaceful approach to mealtime difficult. We may be hungrier on some days, requiring us to eat more food, while on other days, we may struggle to get enough protein in.
Not striving for “perfection,” but instead, being fluid and adaptable, demonstrates the trust and knowledge that our bodies can handle these acute mismatches. Remember: Our bodies are smart and resilient.
Focus on the Traveling Experience
If you’re allowing yourself to embrace the excitement of travel, part of that enthusiasm may be tied around trying new foods and restaurants. Going in with an open mind can decrease the stress associated with meal time and help accentuate the travel experience.
For example, give yourself permission to eat pasta in Italy, even if you’re not normally a pasta eater. Or, try an authentic lobster roll if you’re visiting Maine, or grab an ice cream cone at the local ice creamery. These food experiences will enhance the overall travel experience and help build internal confidence that your body can handle foods that you don’t ordinarily eat (and you may even enjoy it!).
After all, if you don’t have to cook, clean up or do the dishes, you have more time and energy to enjoy the food and travel experience.
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Honor Your Hunger
While learning to acknowledge and honor hunger is a key principle of intuitive eating, this one is just as important for traveling as it is at home. There are so many things out of our control when we travel – transportation delays, navigating changing scenery with kids, different sleeping/napping schedules and variable meal times, to name a few.
While it may not be feasible to be near a restaurant every time hunger strikes, it is a prudent practice to pack snacks and keep food you like and enjoy available. The last thing you want to do is go into a meal overly hungry, which takes you away from tasting and enjoying the food and experience.
Keep an emergency “snack bag” available with some of your favorite, nourishing snacks to bridge the gaps between meals.
Aim for Small Victories
Traveling and vacations can be a temporary escape from reality. If the idea of practicing intuitive eating for a full week sounds intimidating, can you try some of these principles for two or even three days of your trip?
Small steps add up, and just getting the ball rolling can impact your habits and can build confidence going forward.
In short, traveling can be an opportune time to practice the “gray” of intuitive eating, and move away from the rigidity and “black and white” rules that you may be used to. Intuitive eating doesn’t have to be something you put on the back burner. Instead, it can be something you take with you.