Holidays are for enjoying yourself. Whether it’s an amazing brunch by the sea, trying local cuisine or enjoying a cocktail as the sun goes down, food is often one of the highlights of travelling. If you’re working towards your weight health goals, you may be wondering how to enjoy your holiday without feeling like you’ve undone your progress.
The good news is that you don’t have to choose between looking after your health and making the most of your holiday. With a few simple steps, you can enjoy delicious food, make lasting memories and return home feeling good.
If you’d like to understand how this could work for you, book a call with a Health Coach
Start with a plan, not a rulebook
The least helpful thing you can pack is an all-or-nothing mindset. Restricting yourself often makes holiday food feel even more tempting, while throwing healthy habits out of the window can leave you feeling sluggish.
Instead, decide what matters most to you. Giving yourself permission to enjoy those moments can make it easier to let go of the pressure to eat “perfectly”.
Health Coach tip
You don’t have to choose the “healthiest” option every time you eat out. Instead, think about what will leave you feeling satisfied. Sometimes that’s the grilled fish, and sometimes it’s sharing dessert with family. Healthy eating is about balance, not perfection.
Build a balanced plate
When eating out, take a moment to look through the menu before ordering. Choose dishes built around protein and vegetables, then add the sides you’re genuinely looking forward to.
Rather than counting calories, use a simple plate approach whenever you can.
Aim to include:
- A source of protein, such as eggs, fish, chicken, beans or Greek yoghurt
- Vegetables or salad
- A carbohydrate you enjoy, such as bread, rice or potatoes
Protein and fibre help keep you feeling fuller for longer, making it easier to manage hunger throughout the day. Research shows these nutrients support satiety and can help with appetite regulation.¹
Many restaurants are also happy to accommodate simple requests, so don’t be afraid to ask. Where possible, you could request an extra portion of grilled chicken, fish or beans, swap fries for a side salad or vegetables, or ask for dressings and sauces to be served on the side. These small adjustments can help you build a balanced meal while still enjoying the foods you’ve chosen.
If you’re staying somewhere with a buffet, have a quick walk around before filling your plate. Seeing all the options first can help you choose the foods you really want, rather than taking a little of everything.
Enjoy desserts and local treats
One of the best parts of travelling is trying foods you can’t easily find at home. A few simple habits can help you enjoy these moments while still feeling your best:
- Choose the desserts you’re genuinely looking forward to
- If portions are large, consider sharing with family or friends
- Eat slowly and take time to enjoy the flavours before deciding if you want more.
Mindful eating can help you enjoy food more while recognising when you’re comfortably satisfied.²
One step towards a better relationship with food
If you take one thing home from this post, make it this: drop the ‘good food’ and ‘bad food’ labels for the week. Research suggests that this kind of black-and-white thinking about food is linked to a rigid, all-or-nothing style of eating that makes weight harder to manage over time.⁵ When food is neutral, an ice cream is just an ice cream, not a failure. There’s no need for guilt and no need to make up for it afterwards.
To put it into practice, try eating one meal a day slowly and without distractions. Put the phone down, notice the flavours and check in with how full you feel. Eating attentively in this way has been shown to help people tune in to how much they’re eating.² It’s a small habit with an outsized effect: practised daily, it can gently change how you relate to food long after the holiday ends.
Cocktails, alcohol and staying hydrated
A holiday cocktail or a glass of wine can absolutely fit into a healthy lifestyle.
Alcohol is calorie-dense and sugary mixers can quickly add extra calories, so it’s worth being mindful rather than restrictive.
Try to:
- Alternate alcoholic drinks with water
- Choose lighter options such as wine, prosecco or spirits with soda water where possible
- Eat before drinking alcohol rather than on an empty stomach⁴
Warm weather, sightseeing and travel also increase your fluid needs. Carry a refillable water bottle and drink regularly throughout the day. Water-rich foods such as watermelon, cucumber and oranges can also help keep you hydrated.³
Travel smart
Travel days can make healthy choices feel more difficult, especially if you’re relying on airport cafés or motorway services.
Before you set off:
- Eat a balanced meal containing protein
- Pack snacks such as fruit, unsalted nuts or a protein bar
- Carry an empty reusable water bottle to refill after airport security
- Remember that flights can be dehydrating, so drink water regularly
Travelling with prescribed medication
If you take prescribed medication, a little preparation helps. Keep it in your hand luggage rather than the hold, check the storage guidance before you go and stay well hydrated, particularly in hot weather. If you’re travelling across multiple time zones and aren’t sure how that affects your routine, speak to your Clinician or pharmacist before you travel. For a full pre-flight checklist, see our guide to flying with your medication.
Enjoy your holiday
Healthy eating isn’t about saying no to everything you enjoy. It’s about making choices that help you feel your best while still leaving room for holidays, celebrations and special moments.
If one meal is more indulgent than planned, don’t worry. Simply return to your usual routine at your next meal. Long-term progress comes from the habits you build over time, not from being perfect on holiday.
Planning a trip or recently returned from one? Our Health Coaches can help you navigate eating out, build confidence around food and support you with practical strategies that fit your lifestyle. Book a Health Coaching call to discuss your weight health goals and create a plan that works for you, at home and away.
References
- Blundell, J. E., et al. (2010). Appetite control: Methodological aspects of the evaluation of foods. Obesity Reviews, 11(3), 251-270.
- Robinson, E., et al. (2013). Eating attentively: A systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition, 97(4), 728-742.
- National Health Service. (2024). Water, drinks and hydration. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
- National Health Service. (2024). Alcohol advice. https://www.nhs.uk/live-well/alcohol-advice/
- Palascha, A., van Kleef, E., & van Trijp, H. C. M. (2015). How does thinking in black-and-white terms relate to eating behaviour and weight regain? Journal of Health Psychology, 20(5), 638-648. https://doi.org/10.1177/1359105315573440
