A summer holiday nutrition approach that, once you learn to apply it this season, can stay with you for life. How can your diet be structured during the holidays so that it aligns with your goals? In this article, we’ll explore exactly how to make that happen.

Nutrition during summer holidays

As summer holidays approach, it’s common to feel anxious about what you’ll be able to eat — whether your usual options will be available or if indulging in different foods, desserts, or drinks will pose a problem. This approach doesn’t rely on specific foods or quantities, but rather on essential principles that help you enjoy your holidays without stressing over food or weight.

1. Number of meals per day
It’s important to stick to the three main meals each day without skipping any, along with 2–3 snacks. Of course, during holidays it may not always be possible to have every snack. A practical alternative is to carry a pouch of mixed nuts and dried fruit with you.

2. A Balanced Plate
For your main meals, aim to create a Balanced Plate. Start by filling half your plate with salad — this could be boiled greens, steamed zucchini, a traditional Greek salad, or a leafy green salad. Then, mentally divide the remaining half of your plate into two quarters. In one quarter, include carbohydrate sources such as pasta, rice, potatoes, or a slice of pie. In the other quarter, add protein sources like chicken, fish, sautéed dishes, seafood, or tzatziki. Alternatively, simply divide your plate in two: one half for salad, the other for your preferred meze.

3. Hydration
Staying hydrated is essential, particularly due to the increased fluid loss in summer. Aim for at least 2 liters of water daily. Additional fluids should ideally come from non-caloric beverages like water, coffee, or iced tea (black or green). You can even infuse your water with cucumber or lemon for extra flavor.

4. Alcohol Consumption
When it comes to alcohol, consider non-alcoholic alternatives like mocktails — cocktails without the alcohol. On days when you do choose to drink, opt for beverages with a lower alcohol content.

5. Dessert Choices
When it’s time for dessert, you might go for a cream-based sweet or a slice of cake instead of syrupy options. You can also occasionally swap dessert for fruit — refreshing and satisfying. Another idea is to simply enjoy a smaller portion of the dessert you’re craving.

Summer is meant to be enjoyed — not filled with guilt!
By following these basic principles, you can explore new flavors while maintaining a balanced diet. And with the help of your Dietitian-Nutritionist, you can create a personalized plan that lets you eat freely and without guilt.

Want to read more about nutrition during summer holidays?
Check out our article with over 5,000 reads here:

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