How to Eat Well on Holiday (Without Feeling Like You're Missing Out)

As a nutritionist, I recommend following these guidelines most of the time. Think of it as the 80/20 rule: eat well around 80% of the time, while leaving room for treats, celebrations and holidays.

It's absolutely possible to stick fairly close to this on holiday too – if you choose to. Healthy eating doesn't have to mean missing out.

So let's recap what eating well actually looks like.

What does healthy eating actually mean?

At its most basic level, eating well means choosing real food most of the time rather than ultra-processed foods, and eating a wide variety of different foods.

It doesn't have to be complicated.

Eat to balance your blood sugar

It's possible to eat a diet based on real food that's still quite unbalanced, so I'd add one more important layer: eat in a way that helps keep your blood sugar levels stable.

This is one of the simplest ways to support healthy weight loss, improve energy levels and reduce cravings. It works with your body's natural design, has been tested over decades and is backed by hundreds of scientific studies.

There are three simple rules:

1. Eat regularly – ideally three meals a day.

2. Always include protein with every meal.

3. Be selective about the amount and type of starchy carbohydrates you eat.

Try to eat a rainbow

When I encourage clients to "eat a rainbow", I'm talking about including lots of different coloured fruit and vegetables over the course of a week.

Why? Different coloured plants contain different phytonutrients – natural compounds packed with disease-fighting antioxidants that help protect our cells from everyday damage.

Each colour provides a unique combination of these beneficial compounds, and research suggests they work even better together than individually. In other words, the greater the variety of colours on your plate over the week, the greater the potential health benefits.

Some holidays make this easy (Mediterranean salads are a perfect example), while others seem to include very few vegetables at all.

Just do your best.

Take a picnic salad

If you're holidaying in the UK or staying somewhere self-catering, packing a salad before heading out for the day is a brilliant way to make sure you have something nutritious to hand.

You may have seen mason jar salads on social media. They're layered upside down so everything stays fresh and crisp until you're ready to eat.

Simply tip the jar onto a plate and the ingredients end up in exactly the right order.

How to build the perfect mason jar salad

1. Start with the dressing. This keeps the leaves from becoming soggy and eventually coats all the ingredients.

2. Add your robust vegetables, such as beetroot, carrots or fennel.

3. Layer softer vegetables like cucumber or green beans.

4. Add your protein, such as chicken, tuna, eggs or tofu, along with cheese, nuts or seeds.

5. Finish with the leafy greens so they stay fresh and crisp until you're ready to eat.

Eat a snack before you hit the town

Alcohol is essentially sugar. It can cause blood sugar spikes, increase cravings and make it much easier to overeat later.

That said, for many people, it's simply part of a holiday.

One simple trick is to eat a protein-rich snack before you head out. Cottage cheese, unsweetened nut butter on an oatcake (if you can find one!) or a small handful of nuts can all help slow the blood sugar response and make it easier to stay in control.

Low-carb holiday ideas around Europe

You don't have to avoid eating out while travelling. Most countries have plenty of naturally lower-carb choices.

Cyprus, Greece & Türkiye

These cuisines are packed with grilled meats, fish, fresh salads and vegetable dishes, making them some of the easiest places to eat well.

Try:

• Olives or pickles

• Grilled halloumi

• Hummus (without the bread)

• Chicken or lamb kebab with grilled vegetables or salad

• Shawarma with salad instead of bread

France

French food often centres around meat, seafood and rich sauces, making it surprisingly easy to eat lower carb.

Just be aware that béchamel sauce contains flour.

Try:

• Charcuterie

• Steak (entrecôte or côte de boeuf)

• Seafood

• Green beans, sautéed spinach or a green salad instead of fries

Italy

Italy offers much more than pizza and pasta.

You'll find wonderful grilled meats, fresh fish and colourful salads.

Try:

• Mixed olives or nuts

• Carpaccio

• Pollo Prosciutto

• Bistecca alla Fiorentina

• Tricolore salad (tomato, avocado and mozzarella)

Spain

Tapas are perfect for creating a balanced meal if you choose wisely.

Try:

• Jamón y queso

• Gambas al ajillo

• Pimientos de Padrón

• Chorizo

• Pinchitos (meat skewers)

• Steak with vegetables or salad

Just be prepared to defend your favourite tapas from everyone else at the table!

Enjoy your holiday

Remember, holidays are there to be enjoyed.

You don't need to eat perfectly, but making a few simple choices can help you come home feeling healthier, more energised and without feeling like you've undone all your hard work.

Aim for progress, not perfection.

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