Stay Healthy on Your Summer Holiday: Top Tips from a Dietitian

Summer is the perfect time for relaxation, adventure, and yes, indulgence. But if you're on a weight loss journey, the thought of navigating holiday food can be daunting. Fear not! With a little planning and mindful choices, you can enjoy your holiday without derailing your health goals. Here are my top tips to keep you on track while still savouring every moment of your well-deserved break.

1. Plan Ahead

Before you leave, do a little research on your destination. Look up restaurants with healthy options, local markets, and grocery stores. Having a plan can prevent last-minute unhealthy choices. If you're staying in a place with a kitchen, consider cooking some of your meals to control ingredients and portions.

2. Stay Hydrated

Water is your best friend, especially in the summer heat. Staying hydrated helps control hunger and prevents mistaking thirst for hunger. Carry a reusable water bottle and aim to drink at least 8 cups a day. Infuse your water with fresh fruits for a refreshing twist.

3. Prioritize Protein and Veggies

When dining out, focus on dishes that are rich in lean proteins like fish, chicken, or tofu, and loaded with vegetables. These foods will keep you full longer and provide essential nutrients. Ask for dressings and sauces on the side to control added fats and sugars.

4. Snack Smart

Healthy snacks are crucial to keeping your energy levels stable and preventing overeating at mealtimes. Pack snacks like nuts, seeds, fresh fruit, or whole-grain crackers. These options are portable and provide a mix of protein, fibre, and healthy fats.

5. Indulge Mindfully

It’s okay to treat yourself – it’s a holiday after all! The key is moderation. Enjoy a small portion of your favourite treat rather than a full-sized serving. Savour every bite and try to balance indulgences with healthier meals throughout the day.

6. Stay Active

Incorporate physical activity into your vacation routine. Explore your destination by walking or biking, join a local yoga class, or take a swim. Not only will this help offset some extra calories, but it will also enhance your holiday experience.

7. Watch Your Alcohol Intake

Alcohol can add a significant number of empty calories to your diet. Opt for lighter drinks like wine, light beer, or spirits mixed with soda water and lime. Always alternate alcoholic beverages with water to stay hydrated and reduce overall consumption.

8. Mind Your Portions

Restaurant portions can be much larger than what you’re used to. Share meals with a travel companion or ask for a half portion. Listen to your hunger cues and stop eating when you’re satisfied, not stuffed.

9. Focus on Enjoyment, Not Just Food

Remember, your holiday is about experiences and relaxation, not just food. Engage in activities that bring you joy and focus on the memories you’re creating. When your attention is on fun and relaxation, food becomes just one part of the enjoyment, not the centrepiece.

10. Practice Self-Compassion

If you have a day where you overindulge, don't stress. One meal or even one day won’t ruin your progress. Get back on track the next day with healthy choices and activities.

By following these tips, you can enjoy your summer holiday to the fullest without compromising your health and weight loss goals.

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Eating out: Lighter Options for Weight Loss

Series 2: East Asian Food

Welcome to the second instalment of my blog series focusing on eating out. In our previous series, we explored Italian cuisine. Today, we're shifting our focus to dining out for East Asian cuisine. Choosing lighter alternatives can contribute to your weight loss journey while indulging in enjoyable dishes. Read on for some pointers for selecting healthier options.

Japanese Restaurants:

Sashimi instead of Sushi Rolls: Sashimi is simply thinly sliced raw fish without the rice, which reduces the calorie and carbohydrate content significantly.

Miso Soup: Start your meal with a bowl of miso soup, which is low in calories and can help fill you up before the main course.

Edamame: Instead of fried appetisers, choose edamame (steamed soybeans) as a healthier starter.

Grilled or Steamed Dishes: Look for grilled or steamed options like yakitori (grilled skewered chicken) or steamed vegetables.

Brown Rice: If available, opt for brown rice instead of white rice for added fibre and nutrients.

Chinese Restaurants:

Steamed Dishes: Choose steamed dumplings, steamed fish, or steamed vegetables over fried or sautéed options.

Clear Soups: Opt for clear soups like hot and sour soup or egg drop soup instead of creamy soups like wonton soup.

Stir-Fries with Light Sauces: Look for dishes that are stir-fried with light sauces such as garlic sauce or ginger sauce rather than heavy, sugary sauces like General Tso's sauce.

Vegetable-Based Dishes: Load up on vegetable-based dishes like stir-fried mixed vegetables.

Ask for Sauce on the Side: If you can't resist a saucy dish, ask for the sauce on the side and use it sparingly to control your intake.

Thai Restaurants:

Tom Yum Soup: Choose clear broth-based soups like Tom Yum soup, which are typically lower in calories than coconut milk-based soups like Tom Kha.

Grilled or Steamed Seafood: Opt for dishes like grilled fish or steamed seafood with herbs and spices for flavourful, low-calorie options.

Salad Rolls: Instead of fried spring rolls, go for fresh salad rolls filled with vegetables and lean protein like prawns or tofu.

Stir-Fried Dishes with Vegetables: Choose stir-fried dishes with plenty of vegetables and lean protein like chicken, beef, or tofu.

Remember to watch portion sizes, drink water instead of sugary beverages, and prioritize vegetables and lean proteins.

With these tips, you can enjoy a satisfying meal while still staying on track with your weight loss goals.

Below you will find a list of well-known East Asian restaurants across the UK, each providing lighter menu choices to assist you on your weight loss journey.

By integrating these straightforward strategies into your dining routine, you can enjoy the essence of East Asian cuisine without compromising your weight loss objectives. Whether it's sushi, stir-fries, or noodle dishes, adopting mindful decisions can keep you aligned with your health goals. So, when you're dining at an East Asian restaurant, keep these lighter alternatives in mind for a guilt-free and flavoursome dining experience!

Eating out: Lighter Options for Weight Loss

Series 1: Italian Food

On your weight loss journey you may be faced with having to navigate the often tempting and calorie-laden menus of restaurants. Dining out for many, can present a significant challenge. However, with the right knowledge and strategies, eating out need not derail your weight loss goals.

Welcome to the beginning of my blog series dedicated to uncovering lighter options at various restaurants and cuisines, tailored especially for those striving to lose weight. In today's edition, I’ll be exploring Italian food. When dining out at Italian restaurants, making healthier choices doesn't mean sacrificing flavour or satisfaction.

While it's true that Italian food can often be high in calories, there are also numerous lighter alternatives that can satisfy your cravings without sabotaging your progress. Making informed choices can help you stay on track towards your weight loss goals while still enjoying the delicious flavours of Italy.

In the months to come, I’ll delve into other popular restaurant types and cuisines, offering tips, tricks, and menu recommendations to help you make healthier choices without sacrificing taste or enjoyment. From Mexican to Japanese, Indian to Mediterranean, we'll explore a variety of choices, ensuring that you have the tools and knowledge to make mindful decisions when eating out.

I hope that by the end of this series you will discover how to navigate dining out with ease and confidence.

When dining out at Italian restaurants, making healthier choices doesn't mean sacrificing flavour or satisfaction. Here are some simple yet effective strategies for choosing lighter options while indulging in the delicious offerings of Italian cuisine:

1.     Opt for Tomato-Based Pasta Dishes: Instead of creamy Alfredo or rich carbonara sauces, choose pasta dishes that feature tomato-based sauces. Classic options like marinara or arrabbiata sauces are often lower in calories and saturated fats compared to their cream-based counterparts. These sauces are typically made with tomatoes, garlic, herbs, and olive oil, providing flavour without the excess calories.

2.     Choose Pizza with Extra Vegetables and Less Cheese: Pizza is an Italian staple, but it can also be laden with calories, especially when piled high with cheese and fatty toppings. To lighten up your pizza, opt for toppings such as mushrooms, peppers, spinach, onions, and tomatoes. These vegetables not only add flavour and texture but also provide essential nutrients and fibre Additionally, consider asking for less cheese or opting for a lighter cheese option like reduced fat mozzarella to reduce the overall calorie and fat content of your pizza.

3.     Try a Thin Crust Pizza: While traditional thick crust pizzas can be delicious, they also tend to be higher in calories and carbohydrates. Choosing a thin crust pizza can significantly reduce the calorie and carbohydrate content of your meal while still allowing you to enjoy your favourite toppings.

4.     Share or Half Portions: Italian restaurants are notorious for serving generous portions. Consider sharing a starter with a friend or asking for a half portion to control your portion size and calorie intake.

5.     Load up on Vegetables: Italian cuisine offers a variety of vegetable-based dishes that are both flavourful and nutritious. Look for options like grilled vegetables, vegetable-based pasta dishes, or ratatouille for a lighter alternative to heavier meat or pasta dishes.

Below you will find a selection of popular UK Italian restaurants each offering lighter options to support your weight loss journey while still being able to enjoy a meal out with your family and friends.

By incorporating these simple tips into your dining experience, you can enjoy the flavours of Italian cuisine without derailing your weight loss efforts. Whether you're craving pasta or pizza, making mindful choices can help you stay on track towards your health and wellness goals while savouring every bite. So, the next time you find yourself at an Italian restaurant, remember these lighter options to enjoy a guilt-free and delicious meal!