Dieta saudável

Healthy diet: How not to ruin everything on vacation by Maria Canha

Can vacations compromise your healthy diet? Discover some tips to minimize the side effects of overeating.

Healthy diet

With the holidays approaching, following a healthy diet can be a difficult task. During this period, the number of gatherings increases, as well as dinners and late afternoon snacks. And that's good!

Firstly, you need to understand that these are not the days that will sabotage all the effort and progress you have made throughout the year. Therefore, the first piece of advice you can give is: enjoy your vacation!

8 Tips for a healthy diet during the holidays

To reduce the possible side effects of excesses committed on vacation, we can take some precautions that, in fact, cost nothing! Keep these 8 pieces of advice in mind:

1. Hydrate

When on vacation, it is common to neglect hydration , which is not consistent with a healthy diet. Because you are often subjected to higher temperatures than you are used to.

You should drink at least 2 liters of water per day (unless there is a medical indication not to do so). A good technique is to start the morning with one or two glasses and repeat this practice with each meal . This way, you ensure adequate fluid intake. Take the opportunity to always carry a bottle of water, wherever you go.

2. Control portions

Often, you don't even have the appetite to eat so much food (especially on all-inclusive plans). So why do it?

3. Don't forget fiber and nutrients

You should include vegetables and fruit in every meal to maintain a healthy diet. A good way to achieve this is to always start the meal with a salad , vegetables and/or soup.

Pay special attention to salad in countries where drinking water is unsafe. In this case, it is best to give preference to cooked vegetables.

4. Start with fruit in desserts

You should start the dessert with fruit , such as melon, watermelon or strawberries. This way, when you get to the sweet part, you won't have as much of an appetite, contributing to a healthy diet.

5 . Consume protein

The purpose of protein is to preserve muscle mass and keep you satiated for longer. Therefore, try to consume it at almost every meal through foods such as:

  • Chicken, turkey or rabbit meat;
  • Low-fat and/or vegetable yogurts – Don't forget to consult the nutritional table, as there are many yogurts with a huge amount of sugar;
  • Fish;
  • Eggs;
  • Whey protein – It is a good option to take on vacation, if you are someone who already includes it in your diet ;
  • Soy;
  • Tofu;

6. Move!

Take the opportunity to exercise more! Use the hotel gym , swim and walk in the city. Make the most of it! The more calories you burn, the better.

7. Pay attention to what you drink

Vacation time is often synonymous with overindulging in the drinks you drink. Concern generally focuses on what we eat, when, in fact, many calories ingested come from drinks.

For example, a glass of sangria or soda has more than 150 Kcal. These essentially come from alcohol and sugar , not bringing anything positive to the body. So, prioritize water !

8. Introduce snacks into your holiday lunch box

To maintain a healthy diet during your rest period, we leave you with some snack suggestions:

  • Protein bars – Pay attention to the kcal in each bar;
  • Whey protein;
  • Dried fruits, such as almonds, peanuts, cashews and walnuts (never fried or with salt);
  • Dehydrated fruits, such as dates, raisins and coconut;
  • Rolled oats;
  • Babybel Light Cheeses – Take them especially to cold destinations;
  • Sea Crackers;
  • Corn or rice tortillas.

Dried and dehydrated fruits, as well as rolled oats, should only be eaten if they replace a meal, such as a snack. Fruits are a very practical option to eat during the flight .

Do you want to maintain a healthy diet throughout the year? Visit our blog and access other advice on nutrition, healthy lifestyle and sports fashion.


Maria Canha Maria Canha

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