The Golden Rules to Survive a Cruise Vacation Without Gaining Weight

Visiting beautiful regions, picturesque landscapes, and spending quality time with family or friends are all great reasons to go on a pampering cruise. The challenge is that, unlike land-based vacations that often involve plenty of walking, life on deck is much calmer, and the food options are endless. Between lounging on a sunbed and visiting the buffet, it is easy to forget your usual nutritional habits. Many vacationers return home frustrated by the extra weight they gained. The good news is that you can enjoy your trip while maintaining your weight. Here is how:

• Stay active every day. Whether it is swimming, hitting the gym, or walking on the deck track, the most important thing is to keep moving.

• Avoid snacking during excursions. Decide in advance to skip street food. Use your time ashore to sit down for a proper, organized meal. Opt for dishes rich in vegetables and proteins, such as fish with antipasti or shakshuka.

• Drink water before and between meals. The rule of thumb is to avoid sugary drinks and stick to water or soda. Staying hydrated often helps prevent overeating.

• Choose your food wisely. When faced with a massive variety, start by filling your plate with different types of vegetables to add volume for fewer calories. Add one or two portions of protein and one portion of carbohydrates—for example, a large vegetable salad alongside fish or chicken breast with a small side of rice or potatoes.

• Don't finish every meal with dessert. Allow yourself a sweet treat only once a day. For other meals, opt for a portion of fruit.

• Don't overload your plate. Just because food is abundant doesn't mean you need to try everything at once. Stick to one serving, and perhaps add a soup or salad of your choice.

Ultimately, remember that balancing your food intake and activity levels will enhance your vacation experience. You will avoid that feeling of heaviness and discomfort, allowing you to return home feeling light and refreshed.

The author is Sigal Frishman, national dietitian for Clalit hospitals.