You’re staying in a fabulous hotel with an all-inclusive serving and endless delicious food… How are you planning to come back after a long vacation without gaining 5 kilos?
Sometimes, when we plan a long trip, we risk gaining extra weight by indulging in local delicacies and all-inclusive hotel buffets. Check out some hacks on how to avoid that.
So, how can you stay healthy during long trips when faced with temptations like
breakfast buffets?
The secret trio: carbs, healthy fat and vital protein
The core principles of healthy eating stay constant no matter which part of the world we are in and how long the exciting journey lasts. The main and crucial rule lies in the fact that each meal should include complex carbs, healthy fat, protein and valuable fibre. Here’s a quick recap of why your body needs each of these.
Complex Carbohydrates
Complex carbs provide steady energy, which is essential for any traveller exploring a new region and the culture of a country. Complex carbs include various kinds of sources such as:
- Whole grains: oats, buckwheat, quinoa, bulgur, rice, pasta
- Starchy vegetables: potatoes, carrots, pumpkin, sweet potatoes
- Legumes: chickpeas or lentils
- Fruit with low glycemic index: apples, pears, berries and citrus fruits
Healthy Fat
Healthy fat, also known as good fat, is classified as unsaturated fatty acids. It plays an indispensable role in the functioning of the entire body, as it’s a high-quality source of energy. Good fat supports the proper operating of the hormonal system, influences the absorption of fat-soluble vitamins, and contributes to healthier skin and hair.
Look for:
- Fatty fish
- Olive and flaxseed oils
- Nuts
- Avocado
- Chia seeds
Protein
Another essential macronutrient that shouldn’t be neglected is protein. Protein is considered a builder of tissues and cells and supports the body’s recovery processes. Great sources of high-quality protein include:
- Lean meat
- Fish
- Eggs
- Dairy
- Soybeans
A little extra love for your body
Most of us don’t really pay attention to how important fiber is in the daily meal routine. However, getting enough fiber does wonders for your gut health by improving the microbiome and boosting the digestion process. It also helps regulate glucose levels and may even reduce high cholesterol (according to the research).
Creating the perfect plate
Awareness about macronutrients gives us the tools to create a healthy plate for every meal. Sounds simple, doesn’t it? And it actually is. Nevertheless, there are a few smart tips to keep in mind on a long-term vacation, so that endless buffets and all-inclusive options don’t take a toll on your health.
When you’ve arrived at a restaurant, carefully look at everything the hotel buffet has to offer, then fill your plate only once, following the healthy eating guidelines: 30% complex carbs, 30% protein, and 40% vegetables. For serving salads, use minimal dressing—preferably olive or flaxseed oils. For dessert, fruit is the healthiest option. If you want to drink alcohol with your meal, it’s best to choose dry types of champagne or wines like Merlot, Cabernet Sauvignon, Pinot Noir or Chardonnay.
Plan your snacks
Make sure to plan your healthy snacks between meals to keep your energy up. Great choices are nuts and dried fruit, unsweetened yogurt, or a protein bar. These options will help you stay full without unnecessary added sugar and empty calories.
Explore local food markets
While exploring the area, discover local food markets where you can find fresh and high-quality products. Local markets are not just places to shop — they are hubs of native citizen life and gateways to authentic culinary adventures too.
Hydration – a non-negotiable
Proper hydration is fundamental for overall health. So don’t forget to maintain your body’s water balance every day.
Stay active and make it fun
For better well-being, try to stay active as you explore the sights of a new country or region. Take advantage of the hotel gym or enjoy a refreshing swim in the pool. Just 30 minutes a day of any form of physical activity is ample to support your physical health and boost your overall sense of well-being.
That’s not necessary to follow a strict routine while traveling — simply staying mindful is enough.
With a few smart choices and being active every day, you can fully enjoy your long-term vacation without compromising your health or gaining extra weight.
Cover photo: dogayusufdokdok
