Managing Nutrition on Holiday

I am all for enjoying yourself when on holidays BUT we do not need to over-indulge and get carried away. Lets have fun, be mindful and BUILD on our LIFESTYLE HABITS!

Top Tips To Managing Holiday Nutrition✅

✔️ Try to eat a BALANCED Plate - Think:

• Protein

• Fruit/Veg

• Limit Oils/Butter/Dressings where possible

✔️ Prioritise Protein Sources in Meals

Protein will:

• Keep you fuller for longer

• Reduce cravings/snacking desire 

 IF possible opt for LEAN Proteins:

• These are; lower in Fat% & Calories

• Avoid higher fat meats; Thighs, Skin on meat

✔️ ADD VOLUME to ALL Meals

By increasing Fruit/Veg intake.. They are LOW in CALORIES so use to: 

• SNACK on e.g. fruit cup

• Order Salads for Lunch/Mains

• As a ‘SIDE’ to your meal

✔️ Prioritise WATER

Keep water intake HIGH! Staying hydrated when away is essential and will help make you feel better when in the sun for long periods of time and eating out more than normal. 

✔️ Limit ALCOHOL

Pre-plan what days you will have alcohol when away and STICK to this plan! Whilst alcohol can fit into your Calorie intake: 

• It does not add any Nutritional Value to your diet

• Increases temptation to consume foods that do not fit into your plan

• Dehydrates you

• Lower energy levels 

• Leaves you feeling 'defeated'

Of course enjoy yourself when away, BUT plan when and in MODERATION. 

✔️ Look at Menu's in advance

To limit impulse decisions. Have an idea of what you will order before arriving to the restaurant. This reduces the likelihood of going down the "F*** it, I am on holidays" mantra. 

If eating 3 meals per day out - try to ensure 2/3 of these meals are similar to your meals from home, where possible. For example, eating a well balanced meal for breakfast when away is EASY - choose boiled/poached/scrambled eggs on toast, with fruit on the side for example. This is ticking all boxes!

✔️ Limit SNACKS!

When away you naturally consume 2-3 bigger meals - these will generally be higher calories than your regular meals at home. Limiting snacks will help to keep calories in check! However, if you are hungry - opt for high volume, low calorie snacks such as berries, melon, fruit cups, salads, pre-chopped veg etc. 

Try to avoid the temptation to 'pick' on a packet of Lays each day at the beach. We have all been there...

✔️ NUTRITION GOALS

If you do have particular nutrition or weight loss goals, a good option is to go to maintenance calories whilst away! This way you can enjoy your holiday, whilst managing food intake and not over-indulging!

Of course, 1-2 weeks in the year off-plan is NOT going to mean all your hard-work and progress is completely ruined! However, building better LIFESTYLE HABITS is a more SUSTAINABLE approach and allows us to build CONFIDENCE that we can stay on track when away and ultimately reduce any holiday ANXIETY that we may feel!

Lets get used to going on Holiday, Enjoying Ourselves BUT keeping our PURPOSE in mind! 🚀 

Speak soon,

Alex, Sarah, Megan & Tiago