Eating well away: How to stick to a healthy diet while on Holiday

 Traveling on holiday is an exciting experience, but maintaining a healthy diet can be challenging. From unfamiliar cuisines to an abundance of delicious treats, it is so easy to indulge and neglect proper nutrition. However, staying healthy while traveling is essential to rejuvenate your body and maintain your energy levels throughout the trip. Hopefully these practical nutrition tips below, can help you enjoy your holiday to the fullest while keeping your health in check.

 Plan ahead: Before embarking on your journey, research on the local food options. Look for restaurants that offer healthier menu choices or those that cater to dietary restrictions. Additionally, consider packing some nutritious snacks, such as dried fruits, nuts, or protein bars, to avoid reaching for unhealthy options when hunger strikes.

Stay hydrated: Proper hydration is important to maintaining good health whilst on holiday. Always carry a reusable water bottle and ensure you drink plenty of fluids, especially in warm climates. Avoid sugary drinks and opt for water, herbal tea, or fresh fruit juices to stay hydrated without adding unnecessary calories or artificial additives to your diet.

 Prioritise vegetables and fruits: Even on holiday, aim to include a variety of vegetables and fruits in your meals. These nutrient-packed foods are rich in vitamins, minerals, and fibre, helping you stay energised and healthy. Look for local produce markets or grocery stores to incorporate fresh ingredients into your meals or snacks. Filling half of your plate with veggies and fruits will ensure a balanced and nutritious intake.

 Go for balanced meals: Soaking up all the local cuisines is definitely part of the travel experience, however, try to maintain a balanced approach to your meals. Include a combination of lean proteins, whole grains, and healthy fats. Lean proteins such as grilled chicken or fish, combined with whole grains like brown rice or quinoa, can provide sustained energy. Healthy fats from avocado, nuts, or olive oil can help you feel satisfied and prevent overeating.

Watch portion sizes: It is easy to overeat while on holiday, especially when dining out. Be mindful of portion sizes and avoid the temptation to finish everything on your plate. Consider sharing large meals with travel companions or order appetisers instead of supersized portions. Taking the time to chew on each bite and listening to your body will help avoid overindulging.

Practice moderation: While it is important to nourish your body with healthy foods, allow yourself to indulge in local treats in moderation. Treat yourself to a small portion of your favourite dessert or sample high-calorie dishes unique to the area. By incorporating balance and moderation into your culinary adventures, you can satisfy your taste buds while still maintaining overall health.

 Alcohol has become a part of many social gatherings and celebrations, especially whilst on holiday.  However, it is essential to be mindful of their impact, not only on our social lives but also on our health. One aspect that often goes unnoticed is the number of calories in alcoholic beverages.

 Alcohol contains empty calories, which means they have no nutritional value and provide only energy. Each gram of alcohol contains approximately 7 calories, making it more calorie-dense than carbohydrates or protein (4 calories per gram) and just slightly less than fat (9 calories per gram).

Different alcoholic beverages contain varying amounts of calories.

 Beer: A standard 12-ounce (355 ml) beer typically contains about 150-200 calories. Light beers usually have a lower calorie count.

Wine: A 5-ounce (148 ml) glass of wine can range from 100-150 calories, depending on whether it's red or white. Sweeter wines or fortified wines tend to have higher calorie content.

 Spirits: Straight spirits, such as vodka, gin, or tequila, have around 65-80 calories per 1-ounce (30 ml) serving. However, keep in mind that mixers like soda or juice can significantly increase the calorie count.

Effects on Weight Management: Alcohol consumption can influence weight loss efforts and contribute to weight gain. With their high calorie content, alcoholic beverages can easily sabotage a calorie-controlled diet. These extra calories are often referred to as hidden calories, as they are frequently overlooked in our daily intake calculations. Additionally, alcohol can lower inhibitions and lead to poor food choices, further increasing the overall calorie intake.

Tips for Making Healthier Choices:

 Choose lower-calorie options: Opt for lighter beers, dry wines, or spirits mixed with low-calorie beverages like soda water, diet tonic, or fruit-infused water instead of sugary mixers.

Swap with water: Drink a glass of water between each alcoholic beverage to stay hydrated, reduce overall consumption, and keep calorie intake in check.

Watch portion sizes: Use measuring tools to ensure you are pouring standard servings, which will help you keep track of the calories you are consuming.

Plan ahead: Consider incorporating alcohol calories into your overall meal and snack planning to balance your daily energy intake.

 Portion sizes play a vital role, especially on holiday. Here are some guidelines to keep in mind for proper portion control:

Fruits and Vegetables: Aim to fill half of your plate with a colourful variety of fruits and vegetables. A serving size can vary based on the type of produce, but as a rule, one serving is equivalent to about one cup.

 Grains: Whole grains such as oats, brown rice, and whole wheat bread are great sources of fibre and nutrients. A serving size for grains is typically one ounce, which is equivalent to one slice of bread or ½ cup of cooked rice or pasta.

Dairy: Dairy products like milk, yogurt, and cheese are rich in calcium and other essential nutrients. A serving size for dairy products is typically one cup of milk or yogurt, or 1.5 ounces of cheese.

Fats and Oils: Healthy fats, such as those found in nuts, seeds, avocado, and olive oil, are important in moderation. Keep portion sizes small - for example, aim for a handful of nuts or a tablespoon of oil.

Snacks and Treats: When it comes to snacks or treats, be mindful of portion sizes and try to choose healthier options whenever possible. For example, limit your intake of sugary or high-fat snacks by opting for a small handful of nuts or a piece of fruit instead.

Remember, portion sizes can vary based on individual needs, so it is essential to listen to your body's hunger and fullness cues.

 Eating healthily while traveling on holiday does not have to be complicated or restrictive. By planning, staying hydrated, prioritizing vegetables and fruits, opting for balanced meals, watching portion sizes, and practicing moderation, you can ensure you maintain a nutritious diet while enjoying the holiday experience. Remember, a happy and healthy body leads to an even more memorable and enjoyable trip. Safe travels!