Life & Style | Food
How to avoid excess body baggage
Make sure the extra kilos you come home with this holiday are in your luggage. Nutritionist Michelle Gelok tells you how to make smart eating choices while jet-setting.
- By Michelle Gelok
- Published: 18:40 May 31, 2009
- Between eating out, trying new foods and the temptation to overindulge, it's easy to fall off the healthy-eating bandwagon.
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Taking a summer vacation is a great way to escape the heat and relax, but all too often it means coming home with extra weight around your middle, in addition to the souvenirs in your suitcase. While gaining a kilo or two after your summer holiday may not seem like a big deal, it can become problematic if you don't shed the extra weight when you come home, and small weight gains are allowed to accumulate over time.
If you make healthy choices all year round, it doesn't make sense to reverse all your hard work just because you're on vacation, but that's exactly what most people do. The truth is, maintaining healthy eating habits when you're on vacation is no easy task, but that's no reason to abandon them altogether. A few simple strategies are all you need to avoid an expanding waistline and enjoy your vacation, the healthy way.
Flight plan
When it comes to taking to the skies, a little pre-planning is your best line of defence against unhealthy choices. Packing a few healthy portable snacks into your carry-on bag, such as an apple or high-fibre energy bar, will guarantee you have a healthy option available to you while you travel. Bringing your own snack can be both a convenient and healthier alternative to the salted snacks most airlines offer. When it comes to choosing a beverage — skip the sugary juice and soda and choose water. It's important to stay well hydrated, especially when you're flying, and drinking water is the healthiest way to do that.
As for mealtimes during your flight, most people don't realise it, but there are healthy options available. Most major airlines, including Emirates and Etihad Airways, offer special dietary meals including low calorie, low fat and high fibre. Most of these meals have to be requested ahead of time, so ask what your options are when booking your ticket.
Checking in
Your accommodation plays an important role in determining what type of food choices will be available to you on your holiday, and can make or break even the best of efforts. Since most hotel rooms don't have kitchen facilities, it means you're dependent on eating out for most of your meals, which can spell trouble because of tempting dishes and oversized portions.
If you're going to be staying in one place for more than a few days, consider booking accommodation with a small kitchen, such as an apartment-style room. Having the option to keep some healthy items in the fridge and prepare some of your own meals will not only save you unnecessary calories, it will also give you an opportunity to try your hand at cooking some local foods.
If all you have is a mini-bar in the room, forget the soda and chocolate bars, and instead put it to good use and stock it with some healthy food. Healthy choices include fresh fruit, low-fat cheese, unsalted nuts or wholegrain crackers. These foods also double as portable snacks for when you're out and about.
When it comes to the standard continental breakfast offered at most hotels, tread carefully. The first meal of the day sets the tone for the rest of the day. If you fill up on sugary pastries, you'll be looking to snack before lunch rolls around. If you have a busy day ahead of you, it's especially important to eat a breakfast with staying power to help you feel full for longer. Include a source of lean protein, a piece of fruit, some whole grains and a source of calcium to ensure you're starting the day right with a balanced meal. Healthy choices include wholegrain cereal with low-fat yoghurt, an omelette loaded with vegetables, or unsweetened nut butter and wholegrain toast with a piece of fresh fruit.
Dining out
No holiday would be complete without indulging in some local dishes, and there's no reason why eating out can't be part of a healthy eating plan when you're on vacation.
The number one pitfall of dining out is large portion sizes. It's not unusual to get two meals' worth of calories in a single dish due to extra large portions. Tackling oversized portions is one of the easiest and quickest ways to cut extra calories and fat.
One of the most effective ways to cut back on portions is to share a meal with a friend or family member, or ask for part of the meal to be packaged for take-away before you start eating. Otherwise, try ordering a few appetisers instead of a full meal.
Stay clear of fried and breaded dishes, and instead opt for those that are grilled, baked or broiled. Skip dishes with cream sauces and gravies, and when it comes to salads, always ask for dressing on the side. If you're not sure what's in a dish, don't be embarassed to ask and make a special request or substitution.
Eating at a buffet will take some will power and extra vigilance, but by and large, the most effective strategy to prevent overeating at a buffet is to eat a salad or bowl of soup before going for the main course. Filling up on something low in calories will take the edge off your hunger and help you make healthier choices.
When you go for the main course, ideally half of your plate should comprise vegetables, a quarter of your plate should be protein (lean meat, fish, chicken etc), and a quarter of your plate should be a starchy carbohydrate (rice, pasta, bread etc.), preferably a wholegrain. Another effective strategy to help cut back on calories when at a buffet is to stick to a salad plate instead of a dinner plate for your main course. You'll instantly reduce portions and eat less in the process.
When it comes to enjoying more decadent foods, find a balance between having a taste and overindulging. Often taking three bites, whether it's chocolate cake or ice cream, and stopping there is usually enough to fill a craving without feeling deprived.
Get moving
Just because you're on vacation is no reason to put your exercise routine on hold. In reality, enjoying the sights and sounds of a new city or country should offer plenty of opportunities to fit in some physical activity. Whether it's walking, cycling or jogging, make the most of your holiday and your new surroundings. Take advantage of the gym if your hotel has one, otherwise small steps can make a big difference — walk instead of taking a taxi and take the stairs instead of the lift. Aim to get at least 30 minutes of physical activity everyday.
Stock up
If your vacation means you'll be staying with friends and family, don't feel you are limited to eating what they have in their kitchen. Take the initiative and offer to buy some of the groceries and cook some of the meals if you're concerned there won't be many healthy options. Better yet, don't show up empty handed — arrive with a selection of fresh fruit, vegetables, low-fat cheese and wholegrain bread. Your host will appreciate the gesture, and you are guaranteed to have some healthy food available to you while you stay there.
Meal timing
There's another lesser-known strategy that can make all the difference when it comes to making healthy food choices on vacation, and that's meal timing. One of the best parts of being on vacation is being able to make your own schedule, the only problem is that regular meal timing often takes a back seat to all of the other activities in the day.
It's well known that long stretchesbetween meals means you're more likely to overindulge at your next meal, so that's why it's important to evenly space your meals throughout the day. Ideally, you shouldbe eating something every four or five hours.
If you're hungry and your next meal is still more than an hour away, have a salad, soup or light snack to hold you over. And whatever you do, don't skip meals to ‘save' calories for a big meal — studies have shown that skipping meals leads to greater calorie onsumption in the long run.
Moderation and mindful eating
It is true that when you are away from home, it can be more challenging to eat healthy. Between eating out, trying new foods and the temptation to overindulge, it's easy to fall off the healthy-eating bandwagon. Healthy eating when you're on vacation really boils down to moderation. The trick is to find a balance between refraining and overindulging, without feeling deprived or that you're missing out. Being conscious of what and when you're eating will go a long way to ensure you're making healthy choices. Make some goals ahead of time and stick to them — whether it's having a balanced breakfast every morning, having dessert every other day, or eating smaller portions. Setting your limits beforehand can help you from going overboard.
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