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Story by Lili Crawford
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Ma'alaea Waterfront Restaurant's Broiled Opakapaka with Pineapple Salsa is a wonderful way to end a day.
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In most cases, people planning a Hawaiian vacation look forward to a few fundamental things: the warmth of the sun, the sight of the blue Pacific, the heady aroma of fresh tropical flowers, and the taste of exceptional food.
It's the last one that threatens to wreak havoc with calorie-conscious travelers. But it doesn't have to. True, if you count calories be prepared to "guesstimate" during much of your vacation. Even Maui's best chefs will probably not be able to list the nutritional values of the meals they have prepared for you. But if you follow a few basic tips you can still explore Maui's rich, culinary diversities while maintaining healthy eating habits.
Those of you staying in Maui's finer hotels will have a more difficult time since you will not be in direct control of your food's preparation. So take a moment early on in your trip to familiarize yourself with the hotel restaurant's menus. See what choices are available to you. If you have a plan ahead of time, you're far less likely to indulge in unhealthy choices when they're offered to you. Better yet, research the hotel's web site before you arrive. Most now post their menus online. If the hotel you're staying at is nutritionally barren, then expand your search to nearby restaurants.
Plan to kick off the day the right way
You know how it works. Stumble out of the gate and it's much harder to stay on track the rest of the day. Obviously fresh tropical fruits, yogurts, whole grains and cereals are going to be your best bet for a low-fat, nourishing breakfast. But allow yourself a day or two on vacation for eggs, particularly if you're planning a day of more strenuous physical activity. Your body can use the protein. A number of Maui hotels serve exceptional breakfast buffets. If you plan to visit the omelet station one morning that's great, just go light on the cheese and meat, and heavier on the veggies. Try an omelet with mushrooms, green peppers, onions, just a bit of Swiss cheese. It'll satisfy your craving for eggs and get in a serving of veggies as well.
It's probably best to stay away from the pancakes and waffles. Oh yes… and as tempted as you may be… stay far, far away from the Malasadas! These are Portuguese variations of the donut hole. Deep fried sugar, lard and yeast, often with a sugary filling – death to your diet.
Go for the "O"
You're on an island. Eat fish! Fresh fish is definitely a better choice over burgers and fries. And you're not going to find it any fresher than here in Hawaii. There's an excellent chance that the mahi mahi you order for supper will have been caught off a sport-fishing charter that very morning. Besides being an excellent source of lean protein and B-vitamins, fish is rich in omega-3 oil that protects your heart, combats arthritis and depression and even fights wrinkles. A recent study found that older people who eat fish at least once a week could reduce their risk of Alzheimer's by more than half. There are also ongoing studies regarding the benefits of omega-3 for bi-polar disorder and ADHD. Generally speaking, the best fish preparation methods are grilled, broiled, steamed, poached, or even raw, as is the case of ahi tuna (the fish most frequently served as sushi and sashimi). Ahi is particularly high in omega-3. Not as high as salmon, but high nonetheless. Try it seared!
The Bounty of Green
A salad for lunch is obviously a terrific way to keep calories low and energy high. So plan to pile on the greens (and yellows and reds)! Add some shrimp, or a small handful of nuts for protein and a bit of avocado for some of that wonderful "healthy fat." Remember, you're in the islands. Experiment with salads containing mango and other local fruits. And don't forget to order your dressing on the side – preferably a light vinaigrette. A quarter cup of full fat ranch dressing drowning those once healthy veggies will discourage any dedicated dieter. Include a slice of whole grain bread with your meal and you have a hearty and healthy island lunch!
A Word on Fruit Smoothies
Smoothies are everywhere you look these days, and Maui is no exception. While certainly a better alternative nutritionally than a Coke, they do tend to rank high on the calorie and sugar charts, potentially doing more harm to your "bottom-line" than good if you overindulge. A store-bought, 16-ounce fruit smoothie averages around 300 calories. Larger-sized smoothies can have up to 600 or 700 calories. Not to mention, if you're prone to sugar highs, a smoothie could just be your perfect "fix." Some prepared smoothies can contain 20% more sugar than the recommended daily allowance.
Shaken or Stirred?
I know…you're dreaming about lounging on the beach, sipping away on a frozen Pina Colada aren't you? Be prepared to add between 200 – 400 calories to your day for that. It's a sad fact. No matter how you mix it, alcohol has calories, but some alcoholic drinks are better choices than others. A dieter's best bet is a white-wine spritzer at roughly 40 calories per glass (2 oz. of wine plus 4 oz. seltzer water over ice). After that, a light beer or glass of wine will run you around 110 calories. If you're watching your waistline, the best advice is limit yourself to one or two glasses of wine with dinner. Avoid daytime drinking which will not only make you lethargic, but will probably trigger the "what the heck" response when it comes to your diet.
Making good food choices while you're on vacation doesn't have to be a chore. But remember, you're on vacation! Plan to stick to your diet, but permit yourself one or two decadent meals during your stay. Besides, if you can work in some snorkeling, scuba diving, horseback riding or even a few brisk beach walks during your vacation days, you'll burn those heavier meals off anyway!
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