Healthy eating during the holidays

Whether you’re travelling by car, plane, or train, planning your meals and snacks ahead of time can save you from unhealthy impulse choices. Pack a small cooler / insulated lunchbox with fresh fruits, vegetables and dips for snacks, whole grain sandwiches, yoghurts and plenty of water. 

Having access to a kitchen allows you to prepare some healthy meals, giving you control over ingredients and portion sizes. This can be a significant advantage in staying on track with your weight loss goals.

Take time to explore local supermarkets for fresh, local produce and healthy ingredients. This can be an enjoyable way to discover new foods and flavours while sticking to your healthy eating plan.

Before heading out to eat, take time to look up restaurant menus online. Look for dishes that are grilled, baked, or steamed rather than fried or sautéed. Choose options that include lean proteins, whole grains, and plenty of vegetables. 

Be mindful of sauces and dressings that can add extra calories and ask for them on the side when possible. 

Carry non-perishable healthy snacks with you wherever you go to avoid unhealthy impulse choices and keep your energy levels up throughout the day.  Some great options include nuts, seeds, dried fruits, whole grain crackers, rice cakes, roasted chickpeas, protein bars.  Fresh fruits and veggies like apples, bananas, berries, cherry tomatoes and carrots sticks provide a refreshing option.

Pack some small storage tubs to make it easy to take food on the go.

Always have a water bottle with you. Sometimes we confuse thirst with hunger, leading to unnecessary snacking. Aim to drink at least 8-10 glasses of water a day, more if you’re spending time in the sun or being active.

While it’s tempting to indulge in sodas, fruit juices, or cocktails, these can be loaded with empty calories. Opt for water, herbal teas, or sparkling water with a splash of lemon or lime instead.

Alcohol can be high in empty calories and usually leads to overeating. If you choose to drink, do so in moderation and make sure to drink water in between alcoholic beverages to stay hydrated. 

Also, be aware that while you’re on weight loss medication your calorie intake is lower than usual. As such, your tolerance for alcohol will be lower so take it easy!

Walking is a fantastic way to explore new places, enjoy the scenery, and get some exercise. Additionally, take advantage of holiday activities like hiking, biking, swimming, and playing outdoor games. Aim for at least 30 minutes of physical activity each day to maintain your weight loss journey and overall well-being.

Try to restrict your eating window to a maximum of 12 hours each day. For instance, if you have breakfast at 8am, aim to finish your dinner by 8pm. This approach can help regulate your metabolism and support your weight loss efforts.

Understand that it’s okay to indulge occasionally. The key is balance and moderation. Set realistic goals and don’t be too hard on yourself if you stray from your plan.

They offer valuable advice, support, and accountability to help you stay on track.

Summer holidays are a time for enjoyment and relaxation, but they don’t have to derail your weight loss journey. At CheqUp, we’re here to support you every step of the way. Enjoy your summer, make wonderful memories, and keep making those healthy choices!