Healthy holiday eating: a plan to keep you on track

Summer is finally here and this means it’s time to kick off your shoes and slip into flip flops, grab your sunnies and sun lotion, and head to the airport to soak up the sun. 

By virtue of the fact that it’s a holiday, it’s important to be able to leave all your stresses and strains at home, but rather than undo all the hard work you’ve put into your healthy eating and exercise, here’s our top tips on how to let loose without ending up with excess (body) baggage…

1. Stay hydrated. This is key on and off the plane. Drinking plentiful amounts of water will stop you mistaking your thirst for hunger, as well as keep you energised and cool. Make sure you keep a bottle with you wherever you are
   
2. Be adventurous. Try new foods like local, exotic fruits which will feel like they’re a treat because they’re novel, yet are still healthy. If you’re by the sea, take advantage of the abundance of fresh fish available, and opt to have it grilled or baked
   
3. Beware of buffets. Be intelligent when going inclusive and try to stay mindful when deciding what you put on your plate. When you’re at a buffet, consider having a look at everything first to see what you really want before you start piling things on your plate. When at breakfast, avoid the pastries, full-english breakfasts and sugary cereals. Opt for filling proteins such as scrambled eggs, or yoghurt as well as fresh fruit to keep you going
4. Don’t neglect to get your five-a-day. Fruits and vegetables contain a lot of fibre which can help keep you satisfied and regular. They’re also packed with antioxidants, vitamins and minerals to help keep you well whilst you’re away. Fruits also contain a lot of water to help keep you hydrated in the sun
5. Make mindful choices. It’s easy to accidentally pile on the calories when you’re away. The lack of regular mealtimes and often limitless choice can make it tricky to keep track of everything you’ve consumed. The key is to eat when you’re actually hungry and stop when you’re comfortably full (rather than bloated, uncomfortable and sleepy). The easiest way to do this is eat more slowly. Chew every mouthful fully, perhaps even rest your knife and fork down between bites. Be careful of very calorific foods such as creamy pasta sauces, salad dressings, deep-fried foods, biscuits and crisps - foods which don’t offer a lot of nutritional bang for their buck but are likely to leave you feeling bloated and sluggish
6. Drink sensibly. You’re on holiday and sometimes there’s nothing more satisfying than being able to enjoy a chilled glass of wine in an open-air restaurant or an ice-cold beer by the beach. It’s important to moderate how much alcohol you’re drinking as this quickly racks up the calories and stimulates your appetite. In particular, stay away from sugary cocktails that contain a lot of fruit or sugar syrups. Try to alternate your alcoholic beverages with water to stay hydrated and stick to simpler drinks such as gin and tonics and spritzers
7. Stay active. Explore the great outdoors and go sightseeing on foot or by cycling. Take advantage of the hotel pool or the beach and swim a few lengths a day to offset your caloric intake

Staying healthy on holiday need not mean you’re denying yourself. Aim to make healthy choices most of the time but enjoy having a break. You’ve earned it! 

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