Nutritionist Beth Furness (ANutr), holding a BSc in Nutrition and Health, is deeply dedicated to applying evidence-based knowledge to all aspects of nutrition. Her passion lies in fostering healthy relationships with food, ensuring that everyone maintains a balanced and sustainable approach to nutrition.
Do I have to track every meal whilst away to reach my goals?
Not necessarily! Tracking can help with accountability and balancing out your choices – but your approach doesn’t have to be all or nothing. If logging everything feels a bit much while you’re out of routine, it may be helpful to try a more relaxed method – perhaps just track your main meals, or focus on drinks and snacks, which can often sneak up on us. Even loosely noting down what you’re eating can help you stay aware of your food consumption. The most important thing is to find a level of tracking that helps you feel in control, while still allowing you to fully enjoy your time away.
How do I reduce my drinking calories whilst on holiday?
Enjoying a few drinks while on holiday can be part of the fun, but those calories can sneak up on you quicker than you might think. That said, a few simple swaps can make a big difference. A good approach is alternating your alcoholic drinks with water to stay hydrated and reduce your calorie and alcohol intake. Lighter choices like spritzers, slimline mixers, spirits paired with a low-calorie mixer, or non-alcoholic wines and beers, are great options too. You can still enjoy a drink or two without overdoing it – it’s all about pacing yourself and making conscious choices.
How do I stop myself from overeating at the all-inclusive buffet?
When you are aiming to eat well whilst on holiday, buffets can sometimes feel overwhelming – but they can actually be a great opportunity to enjoy a variety of foods mindfully. Start by scanning the whole buffet before filling your plate, then pick a few things you’re genuinely excited to eat. A good rule of thumb is to fill half your plate with salad or vegetables, a quarter with lean protein, and a quarter with carbs. Try to eat slowly and check in with your hunger – it’s okay to go back for more if you’re still hungry. But taking your time helps you avoid that uncomfortably full feeling. And if there’s a dessert table? Pick a small portion of something you’ll enjoy – you’re on holiday after all!
Should I be avoiding all sweet treats whilst I’m away to stay on track?
Not at all! The occasional ice cream or slice of cake isn’t going to derail your progress, in fact, being too strict can often backfire. The goal is to enjoy less nutrient-dense options without guilt and to find a healthy balance. One idea is to choose one or two less-healthy options each day that you’ll really enjoy whilst you’re away, and savour them. You could also balance things out by choosing lighter meals around those moments – for example, opting for a lighter main course if you know you want a pudding after. It’s all about maintaining a positive relationship with both the foods that support and look after your body and the ones that simply bring you joy.
How do I avoid the holiday bloat?
Holiday bloating is really common (we’ve all been there!). Changes in routine, more indulgent meals, extra alcohol, and less movement can all play a role. If this is something you struggle with, it may help to focus on staying hydrated, minding your intake of fatty or greasy foods, keeping some fibre in your meals, and moving your body daily (even a 20-minute stroll can aid digestion). Try to eat slowly and be aware of your fullness cues too – avoiding feeling overly full can prevent that heavy, uncomfortable feeling. And don’t forget, a bit of bloating is quite normal too – your body’s just adjusting to a different routine!
How should I keep hydrated whilst I’m on holiday?
Staying hydrated is just as important on holiday, if not more so, especially if you’re heading somewhere hot! Increased heat and activity can lead to faster fluid loss, even if you’re lounging poolside. Aim for 6-8 glasses of fluid a day as a minimum, and more if you’re sweating or drinking alcohol. Water is always best, but all non-alcoholic fluids count! Drinks like sparkling water with slices of fruit, herbal teas, or even snacking on hydrating fruits like watermelon will all help to top up your hydration. Carrying a reusable bottle or setting gentle reminders on the app can also be useful to keep you sipping throughout the day without even thinking about it.