The holiday eating strategy
Who doesn’t love a good holiday? Whether it’s a beach escape, a trip to the slopes or a city break, it’s a chance to rest, reset and de-stress. Taking time off to relax is an important part of wellness, almost as much as all the other things that contribute to a healthy, happy life like eating well and moving your body.
If there is a downside, it’s that eating well can quickly get forgotten and a few weeks of indulgence can easily turn into months if you’re the kind of person who finds it hard to get back on track afterwards.
What can YOU do, to have a great holiday that doesn’t negatively impact you, not only while you're away, has anyone not suffered from a holiday tum? But also when you get home.
Holidays are often very different to your everyday life and this is why creating a new set of ideas around what you will or won’t do on holiday, creating a plan and a positive mindset, is critical. When you don’t, it's easy to slip into making too many holiday choices.
So, the first thing to do is to work out what your holiday plan is. You will need to choose whether you have an ‘anything goes’ policy for the duration of the holiday with the explicit intention of returning to your regular pattern when you return.
Or you take a view that it is better to choose one or two things to indulge in.
The important thing is to be clear about which of these paths you are taking. If you do not actively choose, you are in a grey area, which will ultimately end in you feeling unsatisfied because you’re likely either feeling deprived or that you have over-indulged.
If you are choosing to stay close to your plan so you don’t have to deal with the fallout later, you’ll have to consider what matters most to you when it comes to holidays, and do that but no more.
Discuss your plan with the people you are going away with, so they understand your rationale before you go. It's going to be easier to stick to the plan with the support of family and friends
For some people a holiday is the freedom of not having a specific schedule, catching up on sleep, reading a few of those books you’ve been promising yourself all year, spending quality time with your family, and maybe having someone else do the cooking.
For others a holiday can be stressful, packing, organising, and cooking in an unfamiliar environment. For IBS sufferers you have the added concern, will my tummy be ok?
It's tempting to go along the path of least resistance, pizza and ice cream because the kids like it, more salads and oil than you're used to, more alcohol than you used to because you’re on holiday.
It’s at this point I say to my husband ‘My tummy doesn’t know I'm on holiday”.
How bothered are you by ice cream? Pina Colada, chips with everything? Would it detract from your holiday to just have one additional thing, and not all three?
It may work for you to bring a snack (nuts are very portable wherever you are) and to enjoy these while others are having the ice cream because that’s what you choose to do.
My tips for holiday eating
Try to keep snacks to a minimum, can you only have one per day?
Sit and enjoy it, and watch the world go by
Eat protein at every meal, including breakfast.
If you have a croissant, add cheese and ham rather than butter and jam
If there is a buffet, can you have eggs, omelette, yoghurt, cheese, and meat?
Be selective about the amount and type of starchy carbohydrates, i.e potatoes rather than chips?
Can you have only one high-carb meal per day? If you know you’re having rice, chips, or bread at dinner choose a salad with no carbs for lunch
Be careful with cocktails, mostly they are made with fruit juices and syrups. Not only do you not realise how much alcohol they contain, but they contain lots of sugar, which will disrupt your blood sugar and your sleep
If you have IBS or a sensitive tummy, for the first few days try to stay with foods you know, and change your food choices slowly, that way you are less like to get the dreaded ‘holiday tum’
Eat a snack before hitting the town: I know I said to try and have only one per day!!
Alcohol is essentially sugar, which spikes your blood sugar, leading to weight gain and cravings. The key to not letting alcohol undo your good work is to have something with protein before you go out. Try something like a little cottage cheese or unsweetened nut butter on an oatcake (if you can find them) or even a small handful of nuts. The protein will help offset the sugar in the alcohol.
Holidaying at home or self-catering?
Packing up a salad before you head out for the day is a great idea. You might have seen mason jar salads on social media.
They’re a kind of upside-down way to make your salad but ensure the whole lot doesn’t go soggy by lunchtime. Simply empty it out onto a plate when you’re ready for it and the ingredients you put in first (the wetter ingredients) end up on the top, while the more delicate ingredients like the salad leaves end up on the bottom without being squashed.
Here’s how you make your own in 5 simple steps
The dressing goes in first. This is important as it guarantees the leaves don’t get soggy. Add enough so it can (eventually) coat all your ingredients.
Next pop in your robust veg like beetroot or fennel.
Add any softer fruit/veg like cucumber or green beans.
Add a layer of protein, tuna, chicken, egg, tofu, as well as any other things you’re using like cheese, nuts or seeds, those ingredients that you want to stay dry until just before you eat it.
The leafy greens go in last. That way they’re kept nice and dry and, when you turn the jar over and empty onto your plate, the leaves make the salad bed
Here are some ideas for low-carb food on holiday
Cyprus, Greece, turkey
These countries are usually big on meat grilled over charcoals. There are many vegetable-based sides, salads and dips. You will be spoiled for choice. The easiest option is a meat kebab with grilled vegetables or a generous salad on a side. Example: olives and pickles or grilled halloumi, hummus without the bread, followed by any kebab or shawarma (without any side serving of bread) plus a generous salad.
France
The traditional cuisine relies on heavier, often fattier dishes, making it easy for anyone wanting to go low carb or even keto. There’s lots of cooking in wine to add flavour, and grilled meats and seafood. Take care with the béchamel sauce, as it is flour-based. Example: charcuterie plate followed by cote de boeuf or entrecote (beef steak) without the fries but with green beans, sautéed spinach or green salad.
Italy
Restaurants can be a bit of a temptation but there is a lot more to Italy than pizza and pasta. You’re sure to find some great cuts of meat and grilled fish, some amazing salads like tricolore (tomato, avocado, mozzarella) Example: mixed olives or nuts to pick at or a carpaccio (very thinly sliced meat or fish) followed by Pollo Prosciutto (chicken wrapped in ham) or Bistecca alla Fiorentina (steak) with a side salad or veggies.
Spain
The Spanish invented the tapa; small portions you would often share. There are loads of options, from pimientos de Padron (fried green peppers), chorizo, gambas al ajillo (prawns in garlic), and so on. Example: Jamon y queso (cured ham and cheese board) followed by steak, pringa (slow-cooked meat) or pinchitos (meat skewers) with a side salad or veggies.
The most important thing is ENJOY YOURSELF!
Happy holidays
Jacxx
