Taking a welldeserved holiday abroad? Here’s how to enjoy it healthily, says Kim Jones Top tips for avoiding excess baggage

Big buffet breakfasts, long lazy lunches, alcohol on tap and overeating to get your money’s worth at an allinclusive resort… it’s easy to overindulge on holiday. Here, our experts reveal how to enjoy what you eat without piling on extra pounds.

ORDER LIKE A NEW YORKER (AND WE DON’T MEAN PORTION SIZES!)

“Ask for sauce and dressing on the side when you’re eating out so you can control how much you add to your meal,” says Rachael Sacerdoti, personal trainer and founder of wellness programme It’s So

Simple (itssosimple.co.uk).

“A serving of French dressing can add

294 calories and 3g of sugar to a salad.

“If you can’t see what you want on the menu, don’t be shy to ask if the kitchen can cook it for you. Small changes to a dish can make a huge difference to the nutritional composition of a meal. Swap a burger bun for some crisp iceberg lettuce leaves or ask if the restaurant can swap fried fish or chicken for grilled.”

BEWARE AT BREAKFAST

It can be easy to graze your way through a seven-course breakfast, warns Rachael, so have a good idea what you want before heading to the breakfast bar. That way you won’t be tempted by everything on offer.

Avoid the sugary cereals, pastries and processed sausages and think outside the breakfast box. “I often opt for smoked salmon and salad doused with fresh lemon juice and freshly ground pepper,” says Rachael. “It’s a protein-rich decadent breakfast that I would never have at home.”

ASK ‘WHERE’S THE PROTEIN?’

Then build your choice around this, advises Rachael. “Protein keeps us satiated for longer, so you’re less likely to snack between meals. Eggs or yogurt for breakfast are a great option. Grilled meats or seafood are perfect and easily found at lunch and dinner time.”

SAY CHEERS

“If your favourite tipple is a cocktail, try swapping it for a much lower sugar spirit like vodka with a squeeze of fresh lime, grapefruit, orange or cucumber,” says Rachael. And steer clear of prepared fruit-juice mixers, many are crammed with sugar.

FOR THE JOURNEY

It’s all too easy to succumb to feasting at fast-food outlets at airports and service stations if you don’t plan ahead. “Make a deli lunch box with things like ham and cheese, olives, veggies and houmous, oat cakes, hard-boiled eggs, berries, almonds, tomatoes and beef jerky,” suggests nutritional therapist Natalie Louise (integralwellness.co.uk).

“The protein and veg combo will keep your blood sugars stable so you don’t crave sugar and will fill you up for longer.”

PICK A SMALLER PLATE

Eating buffet-style often means portion

control goes out of the window.

“First step, choose a smaller side plate if you struggle with portion control,” says Natalie.

“Then pick your protein – a palm-sized serving ( from base of fingers to wrist), then two open handfuls of vegetables or salad

(to take up at least half of the plate) and a closed fist-size of carbohydrates.

“That means things like rice, pasta, bread and pastries are not the main feature of the plate.”

AVOID FRIED FOODS

“Don’t opt for deep-fried foods – at least not every night,” warns Natalie.

“They can be fried in cheap, unstable oils that are reheated multiple times to an extremely high bubbling temperature. That means the fat molecules break and form new structures that are inflammatory and damaging to the body.

“Equally, all that fat is extra energy that can lead to extra pounds.” Go for grilled instead.

NICE ICE

“There is a place for ice cream in a balanced diet – so if you’re being mindful of your other choices, you can enjoy ice cream on your holidays and not worry too much about it,” says Natalie. “I personally avoid soft-serve ice cream from a machine, though, as it uses cheap fats to make it smooth plus sugar and corn syrup, which trigger blood sugar fluctuations and leave you wanting more.

“A natural fruit ice lolly could be a good choice as long as it’s not got added sugar. Or frozen yogurt, especially if it’s made with Greek yogurt as it contains a good amount of protein to leave you feeling satiated.”

BAN BREAD?

It’s a good idea to try to resist the tempting bread basket at the start of a meal. “Eating white bread on an empty stomach will spike blood sugars, releasing a rush of energy into the body’s cells and unless you’re going to use that energy, there’s a high chance it will be stored as fat,” says Natalie.

SOFT OPTIONS

Yes, it’s important to stay wellhydrated in the heat, but choose what you quaff wisely.

Fizzy drinks can contain 10tsp of sugar per can, says Natalie.

“Instead opt for sparkling water with natural flavours like citrus, mint and strawberries. If you’re self-catering, make your own iced tea by leaving some fruit tea bags, lemon, water and ice in a jug to steep overnight.

STOP HITTING THE SAUCE

With buffet foods like creamy curries, take the meat and vegetables but leave a lot of the fatty sauce behind, suggests Natalie. “If your plate is swimming with sauce, you could end up eating extra bread or rice to mop it up. Scoop up your portion with the spoon at an angle so most of the sauce falls back into the serving platter before it hits your plate. Better still, choose dishes with lighter tomato-based sauces instead.”