Holidays are for relaxation, delicious food and a time to unwind and enjoy yourself. But if you’ve been on a health kick this year, your overseas trip doesn’t mean you have to undo all the good work you’ve done heading into summer. The following tips are designed to help you make better choices whilst on holiday, whilst still allowing you to have fun and let your hair down a little!
Wherever you go in the world, it is possible to make healthy choices. Traditional diets from Japan, Asia and the Mediterranean are some of the healthiest you can find because the dishes tend to be rich in fish, sea food, in-season antioxidant rich vegetables, fresh fruit and other local foods. Countries like the US, South America, Canada, Australia & New Zealand have plenty of fresh, healthy and delicious foods on offer, so there really are no excuses. It just takes a bit of planning
- Planning – Take snacks for the plane journey so that you don’t get tempted by low nutrition, high sugar foods on offer, for example take a small bag of nuts or seeds.
- Breakfast – If breakfast is at the hotel, opt for protein like boiled or scrambled eggs and/or smoked salmon with avocado and veggies. If there is a continental option on offer choose natural yoghurt with nuts, seeds, oats and fresh fruit or some feta cheese, olives and veggies.
- Salads – ask for creamy dressings on the side, or request a dressing with olive oil and fresh lemon.
- Bread – If the waiter brings bread to the table and you don’t want to be tempted, politely decline and ask them to take it away.
- Grilled or lightly sauteed– Don’t be afraid to ask for grilled food and ask for rich sauces or dressings on the side.
- Desserts – If you fancy a dessert ask for a share plate for the table or see if someone on the table wants to share with you. Often we just want a taste of a sweet treat after a big meal.
- Eating late is quite common on holiday so opt for starchy carbohydrate free options after 6pm. Base evening meals around protein, vegetables, healthy fats and salads.
- Gelatos – Look out for gelatos, which are often lower in sugar than ice cream.
- Sorbets – For dairy free options try sorbettos and opt for a chocolate or nut flavour over fruit.
- Ice-cream – If you’re having an ice cream opt for one scoop in a tub and don’t add extras like a flake or other sprinklings.
- Portions – Choose a small scoop as this is often enough and ask for a tub not cone, which adds extra sugar.
Steer clear of pre-mixed cocktails which a full of sugar, preservatives and generally rubbish. Instead ask the bar tender to put together one of the following cocktails for you which are low in sugar but just as fun!
- Margarita – ask for 100% agave tequila, fresh lime juice & a tiny bit of agave syrup or triple-sec. Add soda water to turn this into a fizzy cocktail.
- Cosmpolitan – Vodka, fresh lime juice and a splash of cranberry.
- Mojitos – rum, mint, soda water, fresh lime and just a touch of sugar. Ask the bartender to go easy on the sugar or leave it out.
- Gimlet – vodka, gin, tequila with lightly sweetened lime juice.
- Other drink choices – Vodka, fresh lime & soda, red wine, or a white wine or rose spritzer with sparking mineral water or soda.
- Nibble on olives or raw nuts rather than crisps and peanuts.
- Plan physical activity into your days so that you can enjoy your holiday treats guilt free. There will be many activities on offer so go swimming in the pool or sea, snorkelling, scuba diving, paddle boarding, surfing, walking, hiking, cycling or relax and do some yoga whilst the sun sets! Aim for 30 minutes physical activity that raises your heart rate on most days of the week.
Remember to drink enough water during the day, particularly if you are out in the hot sun, doing physical activity or drinking alcohol.
- Carry bottled water with you to encourage you to drink it.
- Alternate alcoholic drinks with a glass of water.
- Keep a glass by your bed at night. .
Enjoy your holidays, stay safe and have fun!