Holidays are a time to relax—and rightly so. But letting go doesn’t have to mean neglecting yourself completely. Many people find that after a few days of unhealthy eating, they start to feel sluggish, bloated, or irritable. And that’s a shame—it can really take away from your enjoyment.
Fortunately, you don’t need a strict diet to feel your best. In this blog, I’ll share science-backed tips and realistic habits that help you eat nutritiously on vacation—without any rigid rules or stress.
First: Why We Often Eat Less Nutritiously on Vacation
Your daily routine disappears: you eat at different times, have less control over what’s on your plate, and you’re more easily tempted by ice cream, cafés, and buffets. On top of that, the vacation vibe acts as a psychological trigger—you allow yourself more, and that’s totally fair. But if that “more” mainly consists of processed sugars, alcohol, and refined carbs, chances are you won’t feel great after a few days.
Research shows that switching to ultra-processed foods—even temporarily—can negatively impact your energy, mood, and gut microbiome in just a few days (Hall et al., 2019).
8 Practical Tips to Eat Nutritiously on Holiday
1. Think in Terms of Adding, Not Restricting
Holidays are about enjoyment—so focus on what you can add instead of what you need to avoid. Veggies with breakfast? A handful of nuts as a snack? Water with your wine or a mocktail with refreshing natural ingredients? Small additions can help keep your body in balance.
This mindset is motivating and helps prevent yo-yo dieting or binge eating (Mann et al., 2007).
2. Start Your Day with Protein and Fiber
What you eat in the morning sets the tone for the rest of the day. A protein-rich breakfast keeps you fuller longer and stabilizes blood sugar. Add fiber to support digestion and energy.
Examples: Greek yogurt with fruit and seeds, eggs with wholegrain bread and avocado, or cottage cheese with nuts and berries.
Studies show that a high-protein breakfast reduces appetite and helps keep blood sugar stable throughout the day (Leidy et al., 2015).
3. Eat Like the South: Veggies First
In Mediterranean countries, meals often start with salad or cooked vegetables—and for good reason. Eating veggies before a carb-heavy meal helps prevent blood sugar spikes, as the fiber slows down sugar absorption.
Add a vinegar-based dressing (like olive oil with balsamic or lemon juice)—vinegar slows gastric emptying and reduces glycemic response (Johnston et al., 2004).
4. Plan Your Snack Moments Smartly
On the go or on an excursion?
Bring nutritious snacks. Think: mixed nuts, hard-boiled eggs, hummus with carrot sticks, fruit, or rice cakes with peanut butter. This helps prevent grabbing the nearest croissant or bag of chips out of hunger.
Studies show people make healthier choices when nutritious alternatives are readily available (Wansink, 2010).
5. Hydrate Consciously—Not Just with Rosé
We often confuse thirst with hunger on holiday, especially in hot weather. Drink enough water (especially with coffee or alcohol), and start your day with a big glass. Feel free to add lemon, mint, or cucumber—it’s pleasing to the eye too.
Tip: Keep a refillable water bottle in your backpack or beach bag.
6. Mindfully Enjoy Treats
An ice cream or pizza doesn’t need to be “forbidden.” On the contrary—if you enjoy it mindfully and without guilt, you often end up eating less and enjoying it more.
Mindful eating boosts satisfaction and reduces the risk of overeating. It’s increasingly used in lifestyle programs and linked to better weight regulation and eating behavior (Mason et al., 2016).
7. Move After Meals
A short walk after a meal—no matter how simple—can improve blood sugar regulation, digestion, and insulin sensitivity. In some cultures (think Italy’s passeggiata), it's even a daily ritual. Especially after a heavier or carb-rich meal, a walk helps balance your energy.
Just 10 minutes of walking post-meal can significantly lower blood sugar (DiPietro et al., 2013).
8. Eat Local, Colorful, and Varied
On holiday, you often have access to fresh, seasonal local foods: fish, market vegetables, ripe fruit. Take the opportunity to keep your plate colorful and varied. It nourishes not just your body, but also your gut microbiome—and your senses.
The more colors on your plate, the more different phytonutrients you consume—which benefits your gut health and overall vitality.
Bonus: Vacation as a Reset—Not Compensation
Instead of seeing vacation as a break from healthy habits, see it as a chance to reconnect with your body without pressure. With fewer obligations and more time, you can better tune into your body’s natural signals of hunger and satisfaction. Many people experience better digestion, less craving, and more satisfaction from nutritious meals while on holiday—if they listen to their body instead of old dieting rules.
Healthy eating on vacation is not about perfection. It’s about balance, awareness, and relaxation. You can enjoy and nourish.
Sources
* Hall, K. D. et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial. Cell Metabolism, 30(1), 67–77.
* Mann, T. et al. (2007). Medicare’s search for effective obesity treatments: Diets are not the answer. American Psychologist, 62(3), 220–233.
* Leidy, H. J. et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S.
* Johnston, C. S. et al. (2004). Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults. Journal of the American Dietetic Association, 104(5), 802–803.
* Wansink, B. (2010). Mindless Eating: Why We Eat More Than We Think. Bantam.
* Mason, A. E. et al. (2016). A meta-analysis of the effects of mindfulness on eating behavior. Journal of Behavioral Medicine, 39(2), 276–292.
* DiPietro, L. et al. (2013). Ten-minute bouts of walking after meals reduce postprandial glycemia in older adults. Diabetes Care, 36(10), 3262–3268.
Recipe: Citrus-Herb Mocktail with Cucumber & Mint
(For when you decide to skip the alcohol now and then)
Ingredients (for 2 glasses):
* 500 ml sparkling water
* ½ organic lime (sliced)
* ½ organic lemon (sliced)
* 6 slices fresh cucumber
* 6 fresh mint leaves
* 1 sprig of rosemary (optional, for a herbal twist)
* 1 tsp apple cider vinegar (optional, for digestive benefits)
* ice cubes
Optional for sweetness:
* ½ tsp agave syrup or a few drops of stevia
Instructions:
1. Lightly crush the mint leaves using a mortar or your hand to release the aroma.
2. Add all ingredients (except the sparkling water) to a large carafe or cocktail shaker.
3. Pour in the water and stir gently. Let it infuse in the fridge for 5–10 minutes.
4. Serve over plenty of ice in a pretty glass. Garnish with an extra citrus slice or mint leave.