Summer is here, and for many of us, we are looking forward to going on holiday. A holiday or break away is great for the body and the mind; where we can switch off, relax and enjoy ourselves.
Holiday nutrition is an important consideration as it’s very common for holiday goers to indulge in rich and calorie-dense foods, particularly at an all-inclusive resort. It is possible to enjoy the holidays while maintaining a balanced and nutritious diet, and allowing yourself the occasional treat or two.
You can still enjoy your favourite holiday foods, just in moderation – savour each bite! Remember that it’s okay to indulge occasionally, but try to balance indulgent treats with healthier options. Including protein and fibrous foods in each meal can help improve blood sugar levels and support digestive health.
At the all-you-can-eat buffet, fill your plate with a variety of nutrient-dense foods. Include vegetables, lean proteins, whole grains, and healthy fats. Aim for a “rainbow food” plate to ensure you’re getting a wide range of vitamins and minerals, to support the entire body.
It’s common to have an abundance of desserts on holiday – the dessert trolley is always very appealing! Instead of depriving yourself completely, choose smaller portions or share desserts with others. At home. aim for healthier dessert options like fruit salads, baked fruits, or dark chocolate.
Drink plenty of water throughout the day to stay hydrated. Thirst can often be mistaken for hunger, leading to unnecessary snacking. Avoid or limit sugary drinks and alcohol, as they add empty calories. Aim for a minimum of 2 litres filtered water daily. Alternatively, turn your water into a homemade electrolyte-lemonade with fresh mint leaves, lemon slices and a pinch of Himalayan salt.
If you know you’re prone to feasting at a Summer BBQ, have a light and healthy snack before you leave, to avoid arriving hungry. A handful of raw nuts is an easy choice. These can be walnuts, cashews or almonds with some seasonal fruit. Full of healthy fats, antioxidants and fibre, snacking on nuts before a gathering or party can help you make better food choices and prevent overeating.
Schedule physical activity into your holiday routine. Take walks, swim, play outdoor games with family and friends, or find other ways to stay active. Exercise can help you burn calories and maintain a healthy mindset. Just 10-15 minutes at the gym can be vital for most people’s brain health. Jogging in the morning is another great way to stay active and keep up your general feeling of wellbeing.
Skipping meals in anticipation of an all-inclusive banquet can lead to overeating. Instead, have regular meals that include lean proteins, whole grains, and vegetables to keep you satisfied and prevent excessive hunger.
Pay attention to your body’s hunger and fullness cues. Eat slowly, chew each bite properly, practice mindful eating and listen to your body’s signals of satisfaction. This can help you avoid overeating and promote a healthier relationship with food.
Remember, the holidays are a time to relax and enjoy yourself. While it’s important to prioritise your health, it’s also okay to indulge occasionally. By following these tips and making mindful, conscious choices, you can enjoy a happy, healthy summer.
We hope you have a lovely summer holiday!
– 1 cup of Greek yoghurt (plain or flavoured)
– 1 cup of mixed berries (strawberries, blueberries, raspberries)
– 1/4 cup of granola or crushed nuts (optional)
– 1 tablespoon of honey or maple syrup (optional)
– Fresh mint leaves for garnish (optional)
You can customise this recipe by adding other healthy ingredients such as chia seeds, sliced bananas, or a sprinkle of cinnamon for extra flavour. Feel free to adjust the quantities based on your preferences and dietary needs.
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