Vacation Food Stress at Any Age: You’re Not Alone. And You Deserve Joy!
I have a confession to make: even after years of unlearning diet culture, and even after helping others do the same, I still sometimes hear that little voice pipe up when I’m getting ready for a vacation.
It doesn’t matter if you’re in your 20s or your 50s (or anywhere in between): vacations have a way of stirring up all our old worries. Questions start swirling in our minds: Will there be “healthy” options? Will I be able to work out? Will I gain weight? Will my clothes feel tight when I get home?
Everywhere we look from your Instagram feeds, to magazines, and wellness programs, someone is offering tips on how to “stay on track” while traveling, as though vacations are dangerous territory we must navigate perfectly. If we don’t, it’s implied that we’ve somehow failed.
For younger women, there’s often the pressure to look a certain way in vacation photos, to appear effortlessly fit and happy. For women going through menopause, there’s a different layer of vulnerability: our bodies may already be changing in ways we didn’t expect, and the idea of a trip adding more change can feel overwhelming.
The truth is, diet culture doesn’t discriminate by age. It’s relentless. But here’s something I want you to hear: your body deserves respect and nourishment on vacation, just like it does at home.
I remember one trip years ago when I packed half my carry-on with protein bars and “safe” snacks, just in case. I’d find myself thinking, Should I eat the pasta? What about a chocolate croissant? If I skip dessert tonight, will that cancel out the pasta I want for lunch tomorrow?
I spent so much time and mental energy strategizing about food that I wasn’t fully present. Over time, I’ve learned that vacations should be about collecting experiences, not guilt. And that freedom takes practice. If you’re feeling nervous about food on your next trip, here are a few gentle tools that help me, and might help you, too:
✅ Watch Your Self-Talk
Instead of saying, “I’m going to blow it,” try, “I’m going to explore and enjoy.” Instead of, “I have to burn this off,” try, “I want to move my body because it feels good.” Your words shape your experience.
✅ Keep Gentle Routines
If total freedom feels scary, anchor your day with familiar habits, like a satisfying breakfast or a planned afternoon snack. It’s not about rigid rules. It’s about feeling grounded.
✅ Seek Non-Food Joy
Savor the things that have nothing to do with calories: the small town you are exploring, the hike you are taking, laughter with friends, and sunsets that make you forget your phone.
✅ Give Yourself Permission
You’re allowed to enjoy dessert, cocktails, or late-night gelato without promising yourself that you’ll “make up for it.”
✅ Extend Compassion
If you overeat or feel anxious, pause. Breathe. You’re not a failure. You’re a human being learning to trust yourself again.
Vacation food stress is real, but it doesn’t have to control your trip. At any age, you deserve pleasure, adventure, and memories that go far beyond what’s on your plate.
Here’s my wish for you: may your next trip be filled with kindness, to your body and your spirit. And if you’re still figuring it out, that’s okay. You’re not alone.
As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to support you. If you’d like to explore working together, feel free to reach out at rachel@livehealthynyc.com.