Healthy eating on holiday
You’ve worked so hard over the last 3 moths to get that beach ready body; you’ve sacrificed takeaways and sweets, you’ve even been a regular at the gym
So why undo all that good work when you go on your two week summer holiday?!
If you follow these 6 tips, you can enjoy your food and drink and you won’t be charged for excess baggage on the return journey!
Tip #1 – Protein for breakfast
If you are on an all-inclusive holiday it can be hard resisting all the free ‘all you can eat’ food. But try and have some good quality protein for breakfast like poached or scrambled eggs or a mushroom omelette. Protein makes you feel full as it takes the body longer to process and is therefore very satisfying. If you don’t fancy eggs then some fresh fruit and a nice thick Greek yoghurt is another good option
Try and avoid the croissants and pasties, they are high in fat and sugar and therefore high in calories – one croissants could equal 400 calories, but 2 poached eggs on toast is about 230 calories.
Tip #2 – Say no to fries!
At lunch time enjoy all the great local salad ingredients like a Greek salad or Salade Niçoise, but don’t ask for a portion of fries on the side, instead if you do need anything else have a slice of local crusty wholemeal bread. The fries (rather than our fatter chips) can come in at a whopping 800 calories and if you smother them in mayonnaise add a further 200 calories.
Tip #3 – Don’t go ‘large’
Adopt a ‘tapas’ approach to your evening meal, so small plates of tasty food. Instead of eating a whole pizza, which can add up to a waist busting 1000+ calories share it with your family. A slice is about 250 calories, served with a large salad will leave plenty of room for another sharing dish like pasta with roasted veg and grilled chicken, with some more fresh and interesting salad. But try and steer clear of the creamy and very caloric carbonara pasta
The same tapas principle also works for dessert so share your calorific double chocolate brownie and have it with a portion of colourful and delicious fresh fruit
Tip #4 – fill up on veggies
If your plate looks a little bit sparse add lots of vitamin packed veggies. No only will they fill you up with all that fibre but the vitamins and antioxidants will help your skin look firmer and younger. Try for a ‘rainbow’ of colours so lots of peppers, avocados, olives, tomatoes, green beans, beetroot, carrots, red onions, courgettes, artichokes, asparagus, spinach – the list goes on!
Tip #5 – stay hydrated
All that lounging around in the heat has a dehydrating effect on the body as does all the salty snacks like crisps, nuts, anchovies and olives. So remember to drink plenty of water, and at zero calories it will not add any bulk to your bikini; unlike the 5 pm gin and tonic, the 7 pm cocktails, the 10pm wine and the 1 am Jäger Bombs!! - one of each could equal over 800 calories
A sensible approach is to go alternate alcoholic and non alcoholic drinks. Not only will you be halving the calories but you will also be keeping hydrated
Dehydration can be a real problem on holiday and can lead to
▪ A lack of concentration
▪ Fatigue and a general weakness of the body
▪ Aching joints
▪ Muscle cramps
Tip #6 – keep moving
It only takes an extra 3500 calories to produce a 1lb weight gain – so the croissant, the crisps, the fizzy drinks, the ice creams, the alcohol and the desserts could easily take you up to and over that.
One simple way to combat the food intake is be more active; hire a bike and go exploring, snorkel with the kids, dance the night away, spend a day at the water park, find some coastal walks and enjoy the breeze and the views or take a daily early morning dip and burn of the previous nights excesses
If you follow these 6 tips you will come back refreshed and energised without having your healthy eating regime completely sabotaged
Do you have your own tips for a healthy holiday? then please let me know