A buffet table laden with pastries at breakfast, creamy pasta sauces with lunch, plates piled high with local delicacies for dinner… there’s no doubt that sampling all there is to offer when you’re on holiday is a huge part of the fun factor, but it can also result in piling on the pounds and undoing all your hard work pre-hols in a matter of days.
“I advise clients to approach the way they eat and drink on holiday with an 80/20 mindset,” says registered nutritional therapist May Simpkin. “It’s your downtime, and you deserve to enjoy it. If you make more sensible choices 80% of the time, you can treat yourself the other 20%.”
And try to avoid the “boom or bust” mentality, continues May. “It sounds counterintuitive but don’t be so strict with your diet and exercise regime before you go that when you finally get to your destination you fall off the wagon spectacularly,” she says. “Bingeing on food that was previously off-limits, and vowing not to move a muscle all week because you’re sick of the sight of your gym kit, will leave you feeling bloated and sluggish. A balanced approach before you go and while you’re away is much healthier. Many people find they naturally eat less on holiday anyway, away from their normal routine, so you may surprise yourself by dropping a pound or two without even thinking about it.”
Watch your sugar intake
Pastries at breakfast and puddings are obvious but less so is the sugar in fruit, says May. “It looks very healthy,” she says. “But it does contain natural sugar so make sure you balance it out with some lean protein and healthy fats. Mix fruit with Greek yoghurt and nuts for a sustaining meal that won’t spike blood sugars, or follow your fruit platter with scrambled eggs.”
Order smart sides and sharing bowls
“By getting more veg and salad into each meal, you’ll end up with an indulgent-looking plateful of food and feel satisfied without overdoing the carbs,” says May. “Choose a lean protein dish and order side salads and extra veg to go with it – you can share a bowl of chips, rather than ordering with your meal. If you stick to that hierarchy, you won’t go far wrong.”
Swap high calorie booze for spirits
Nothing says holiday like a lunchtime beer, right? “Switch to vodka and soda with a squeeze of lime and you’ll save calories while still feeling indulgent,” says May. “You can add ice to spirits too, which helps keep you hydrated. Don’t feel you have to have a drink every lunchtime, either. Book into an exercise class mid-afternoon, or arrange to join friends for a swim, game of tennis, or bike ride. You get the benefits of exercising and can reward yourself with a refreshing drink early evening.”
Ditch the milky coffees (and the biscuit on the side)
A cup of tea, or an Americano with a dash of milk saves calories while still giving a caffeine boost, if that’s what you’re craving, says May. “Again, it’s not about taking a puritanical approach,” she continues. “It’s a sensible choice that means you can have pud later.”
Listen to your body
If you’re not hungry there’s no need to eat just because it’s lunchtime (yes, really). “You may find that if you eat a big breakfast you’re not ready to eat again until dinner time,” says May. “If that’s the case, don’t force food down – instead, give your digestive system a break. Go for a swim while everyone is at lunch, or have a sparkling water at the table if you prefer not to miss out on a chat.”