Tips to keep your family healthy while on vacation

By Chanpreet Singh, MD, Family Medicine, Nuvance Health Medical Practice

Going on vacation is a time to relax, unwind and have fun. However, it’s important to prioritize you and your family’s health even while you’re away from home.

Creating healthy eating habits for your child while on vacation

Vacation often brings the temptation to stray from usual eating habits and indulge in sweet treats like fried dough and cotton candy. However, with a bit of planning, prep and awareness, you can keep your children healthy and still enjoy treats while traveling!

Consider the following tips to keep your child’s health on track while on vacation:

Plan snacks and meals ahead of time: Pack healthy snack options for your trip, such as fresh fruit and vegetables or applesauce pouches. Make peanutbutter sandwiches ahead of time that can be easily packed and enjoyed on the go. Don’t forget to also pack napkins!

Seek out healthy menu items: Checking restaurant menus beforehand is beneficial, especially if your child has dietary restrictions. When dining out, opt for balanced meals that include a lean protein and vegetable. Consider visiting local farmers markets or grocery stores to stock up on fresh produce and healthy snacks.

Allow sweet treats in moderation: It’s OK for your child to enjoy ice cream on vacation. Just be mindful of how much they’re eating.

Keeping your family active while on vacation

Staying active with your kids on vacation not only benefits your physical health but makes you feel good inside and out! Here are some ways to keep moving:

Go for a bike ride: Take advantage of your beautiful surroundings by riding bikes with your family. Rent bikes at a nearby shop if you didn’t bring them along on your trip. Don’t forget to wear helmets!

Play minigolf: An all-time family favorite! Minigolf is the perfect blend of challenge and enjoyment with friendly competition.

Go for a walk after dinner: Take in your surroundings by going for a walk after dinner. Bring your child’s scooter along on the trip as an alternative to walking.

Helping your child get a good night's sleep on vacation

It can be tough falling asleep when you’re not in your own bed. Here are tips to help your child unwind and maintain a healthy sleep routine while traveling:

Establish a bedtime routine: Even though your schedule may be different during vacation, try to stick to a consistent bedtime routine. This can include activities like reading a book or taking a warm bath.

Create a relaxing environment: Make your child’s sleep environment as comfortable as possible. Bring their favorite stuffed animal and blanket to create a familiar and safe atmosphere.

Adapt to time zone changes: Traveling across different time zones can disrupt sleep patterns. To minimize the effects of jet lag, gradually adjust your sleep schedule a few days before your trip. Once you arrive at your destination, try to adapt to the local time by staying up or going to bed depending on the time of day. Take short naps as needed!

Protecting your child’s skin and overall well-being while on vacation

Depending where you’re traveling, the sun can be much stronger than what you or your family is used to. Make sure to follow these tips to take care of your overall well-being:

Stay hydrated throughout the day: Keep your water bottle handy while you’re out and about! You’re likely walking longer distances and spending more time outdoors, which can lead to dehydration if you’re not drinking enough water. Aim to drink half of your body weight in ounces each day.

Avoid sunburn by reapplying sunscreen as needed: To protect your family’s skin from harmful UV rays, apply a broad-spectrum SPF 30 sunscreen before heading outdoors. Reapply every two hours and after swimming or sweating. Don’t forget to cover all exposed areas, including your face, ears, neck, and hands.

Avoid bug bites with insect repellent: Insects can be pesky and potentially carry diseases. To protect your family from bites, use insect repellents containing DEET, picaridin or lemon eucalyptus oil. Wear light-colored, long-sleeved clothing and pants when venturing into mosquito-prone areas. Additionally, try to avoid stagnant water and use bed nets to keep mosquitoes away while sleeping if you’re camping outdoors. If you or your loved one has an insect bite that doesn’t go away after a few days or leads to other symptoms, call your primary care provider.

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By following these tips, you can keep you and your family healthy on vacation. Just remember to make healthy food choices when possible, take in the scenery on foot as much as you can, and most importantly— have fun! Unplug, live in the moment, and enjoy your time away with your loved ones.

Dr. Chanpreet Singh is a family medicine doctor raised in New York. He builds strong patient relationships and focuses on motivating and educating for improved quality of life. He is experienced in diagnosing and treating acute/chronic conditions and providing personalized care. He prioritizes preventive care and aims to understand patients' unique needs. Beyond medicine, he’s an avid reader, cherishes family time and enjoys hiking. He is devoted to fostering strong relationships and promoting holistic well-being. He is committed to making a positive impact on the lives he touches.

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