How Do Summer Holidays Change Our Eating Habits?

Article by Rachel Suzette

As well as enjoying the sunshine, warm weather, and exploring new places, the food is without a doubt one of the best parts of the holiday. When going away you want to enjoy yourself, immerse yourself in the culture, and experience new foods by enjoying what the locals have on offer. Whilst many of us have insecurities about our body image and feel the need to get in shape for our holiday’s, it doesn’t mean that we should restrict our food intake and place rules on our food choices.

Getting ‘in-shape’ for your holiday

How many times when you’re on holiday or you’ve just come home, have you thought ‘ I shouldn’t have eaten that’ or ‘ I need to go on a diet’? The way we eat on holiday can start a cycle of negative eating patterns and behaviours without some of us even realising. We go on holiday to enjoy ourselves and relax, so why do so many of us punish ourselves with either dieting before, or making ourselves feel guilty about having that extra dessert or Pina Colda while we’re away. Below are some Top Tips for enjoying a balanced way of eating whilst still enjoying your holiday.

Try to avoid extreme dieting before going away

So much of the messaging we hear around summer is around dieting to get our ‘bikini body’. Unfortunately we know that many of these diets are unsustainable and encourage us to apply rules and restrictions to our diets, leading to bad eating behaviours (1). Did you know that people who diet before their holidays are more at risk of overindulging when they are away? (2).

The best way to set yourself up for a good food holiday is to understand that no-food is off limits at any time of the year. Seeing your holiday as the one time you can truly enjoy your food places you at risk of starting a restriction – binge cycle (3 ) . Lay a solid foundation at home of a sustainable and balanced approach to eating. So this means no exclusion of food groups, drinking meal replacement shakes instead of eating whole foods or reducing to an extremely low calorie intake.

Ensure you have a good balance of carbohydrate, proteins and healthy fats at each meal, add in extra fruit and vegetables to increase your fibre intake (which will help you feel fuller for longer) and only eat until you are full, not uncomfortable. These are simple steps that are easy to follow, even when you are on holiday!

Keep being active

I know when I’m away I want to relax but I also want to explore the local area and soak up the culture. I’m not saying don’t have an afternoon at the beach or a lazy morning by the pool as this can be pure bliss but when you’re out exploring try doing as much as possible on foot. This not only will increase your daily step count – you will also uncover hidden gems that you wouldn’t have seen otherwise. If you’re by the beach see if they have any tourist activities such as snorkelling or diving – these will be great new experiences for you and also great ways to get your body moving. Take advantage of the warm, light evenings by taking a stroll after your evening meal to enjoy the sunset, swim in the beautiful hotel pool and go on morning hikes in the local beauty spots. You will be surprised at how much exercise you can incorporate on your holiday and enjoy it.

Eat breakfast

The best way to start your day is to give yourself the fuel to enjoy all of your holiday adventures (4). As mentioned earlier no foods should be off limits at any time of year - this also includes when you’re faced with an unlimited buffet breakfast full of pastries and baked goods – which is so tempting.

However, also remember the foundations that you laid back home of having a balanced approach to food. So go ahead and enjoy a croissant but maybe start with something similar to your normal routine – lets say you normally have porridge for breakfast, when you’re at the buffet start with something like oats or even Greek yogurt and fruit – having these types of foods are high in protein and fibre, leaving you feeling fuller for longer and they slowly release the energy you need throughout your morning so your not starving by mid-morning. Then after this, enjoy your croissant or pain au raisin if you still have room. Remember to try and add in fruit and veg to every meal as this will help you feel fuller for longer too!

Take a water bottle

Having a BPA free reusable water bottle with you wherever you go will be handy. If your body is being exposed to more sun that it is used to, you can be at risk of dehydration; this risk can increase if you are exposed to a warmer climate whilst exercising such as walking and hiking, as your body will try to cool you down by sweating and you need to replenish this lost water (5,6). If you are feeling light headed, fatigued or have a headache when you’ve been in the warmer temperatures, this is signs that you’re water intake is too low (5). Find somewhere cool to sit and have a cool drink of water. Having regular sips of water can also keep your hunger at bay – a lot of the time when we think we are hungry, our body is actually thirsty! (7). The public health recommendation for fluid intake is between 1.5 – 2 litres per day, but this is the minimum and is dependent on your level of your physical activity and the climate (8). Also, try adding sliced fruit into your water bottle to add extra flavour and goodness!

Understand that you may eat more for pleasure than hunger, and that’s okay

You’ve just had a delicious balanced breakfast in the hotel, when on your morning outing you pass a local café that looks incredible – you’re not going to pass up the opportunity of eating ice cream in the sunshine of Italy or a crepe covered in chocolate and strawberries on the French coast even if you are still full from breakfast. This happens! What I mean by this is , is if you’ve had an ice cream or a chocolate covered crepe (or equivalent) enjoy and savour it, don’t skip lunch because you feel guilty and also don’t decide that you can now eat ice cream or crepes all day as this first one has ruined your balanced diet. The key is balance!

Balance your day with meals full of colourful vegetables and share small plates or a dessert with friends and family, so you can enjoy the food experience together.

Finally, enjoy and be mindful

Holidays should not be filled with stress around food or dieting. Trying new cuisines and cultures is all a part of the adventure, so don’t punish yourself for eating for pleasure as well as hunger. Laying out a positive foundation before you leave will help you make more balanced choices when you’re away, ensuring there is no need to a post-holiday diet. You can continue to have a sustainable, balanced and positive mindset when it comes to food no matter what time of year it is.

This blog was written by Rachel Suzette. With 8 years of experience in the hospitality industry as a chef, she is a real foodie. Realising during the covid-19 pandemic that I had a real passion for understanding what we should be eating and why I started my undergraduate degree in Food and Nutrition at Birmingham City University. She is also a volunteer with The Message: Community Grocery, who help people who struggle to afford their weekly shop, providing them with a low cost shopping experience. Rachel would also like to complete a Masters in Obesity and weight management and eventually become an AfN registered nutritionist. I am passionate about sharing science backed information about food, debunking diet myths and banishing bad diet culture. Helping people to have a positive mindset around food and realise that their nutrition can help them live a healthier and happier life. Find her on Instagram: @rachel.suzette.

References: 

(1) Howard, C. and Porzelius, L., 1999. The role of dieting in binge eating disorder. Clinical Psychology Review, 19(1), pp.25-44.

(2) Hagen-miller, L., 2017. Holiday Overeating: What It Does to Your Body. [online] Healthline. Available at: <https://www.healthline.com/health-news/what-happens-to-your-body-over-the-holidays> [Accessed 3 April 2022].

(3) Tuschl, R., 1990. From dietary restraint to binge eating: Some theoretical considerations. Appetite, 14(2), pp.105-109.

(4) Gibney, M., Barr, S., Bellisle, F., Drewnowski, A., Fagt, S., Hopkins, S., Livingstone, B., Varela-Moreiras, G., Moreno, L., Smith, J., Vieux, F., Thielecke, F. and Masset, G., 2018. Towards an Evidence-Based Recommendation for a Balanced Breakfast—A Proposal from the International Breakfast Research Initiative. Nutrients, 10(10), p.1540.

(5) NHS, 2022. Dehydration symptoms and treatments. [online] Nhsinform.scot. Available at: <https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration> [Accessed 3 April 2022].

(6) Gagnon, D. and Crandall, C., 2018. Sweating as a heat loss thermoeffector. Handbook of Clinical Neurology, pp.211-232.

(7) Vij, V. and Joshi, A., 2014. Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. Journal of Natural Science, Biology and Medicine, 5(2), p.340.

(8) NHS, 2022. Water, drinks and your health. [online] nhs.uk. Available at: <https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/#:~:text=The%20Eatwell%20Guide%20says%20we,tea%20and%20coffee%2C%20all%20count.> [Accessed 3 April 2022].