If it is true that well-being and peace should be found every day and not only on vacation, it is also true that the rules that are followed throughout the year for a healthy and balanced diet should be valid even when you are away from home at enjoy a well-deserved rest. it is easy, in fact, to find yourself at the end of the holidays with a few extra pounds ... But there are some simple tips to follow on vacation to stay healthy without having to make too many sacrifices.

Ahh the holidays ... Only by saying this word does the mind conjure up visions of relaxing days by the pool, drinks with umbrellas, a plethora of succulent foods and a fit body ready for the beach. But although being in a new place is almost always a lot of fun, eating while trying to stay healthy can be a challenge.

How to stay healthy during the holidays?

One rarely hears about post-holiday syndrome, understood as the set of skin burnt by the sun, hair damaged by chlorine or 10 kilos more that appear almost magically.

In general, however, it can be very difficult to give up delicious ice creams and sweets, fried foods or anything else, especially when you're on vacation (we're just human beings), even though most of the time we try to put in our bodies only healthy foods. At the end of a hectic day, real food helps our body to function properly and provides the necessary energy (and can also help protect the skin from the sun).

I'm not sure what's so special about sleeping in a hotel room or a vacation home, but somehow when you're on vacation, it's much easier to leave the rational part of us at home to a healthy nutrition, to become tourists with wide eyes without any regard for a healthy diet. In fact, it can be difficult to stay focused and not be tempted by the local cuisine (especially when every food is drowned in the barbecue sauce).

After years of trial and error, I found some tested and safe suggestions that allow you to enjoy your holidays, without falling into excess or "gluten-free hangover".

1. Plan, plan, plan

My husband likes to repeat that " a correct and preventive planning prevents an inadequate performance " and I find that this way of saying is more true than ever in the kitchen!

Meal planning is the best thing I can do every week to safeguard my mental health and our food budget. Since I started using " Real Plans " (my meal planner) I can plan meals in less than 5 minutes a week (saving money in doing so). I use this system regularly at home, but I realized that there is no reason to stop me from using it even on vacation!

The beauty of planning meals (especially with Real Plans ) is that my computer (and the phone with the app) are always with me wherever I go, so I have them with me even when we travel. I can plan against regional food, such as fish when going to the beach, and buy only what we actually need, without wasting anything or leaving food when we leave.

When we travel we spend most of our time driving to our destination, so I also started preparing as much food as possible in advance. I break down the food and prepare whole meals in advance as stews, chicken salads and everything that can be pre-cooked, so I have to work less on holiday (and it becomes a real vacation for me too!). I also plan some meals that we can eat outside the home prepared with local ingredients so that we know in advance what I will need exactly to buy it.

The pre-organization allows me to bring only what is necessary and I don't even have to pack things like spices and seasonings, since the meals are ready.

2. Bring healthy snacks

Whether your destination is a short drive away or 3 hours flight time, it is always best to have a supply of healthy, non-perishable, handy snacks so as to avoid airport food or service stations and, instead, have a fresh alternative.

Most hotels only offer a continental breakfast with highly processed foods (such as cereals and desserts), so having better alternatives saves time in the morning and doesn't make us feel sick.

These are some of the snacks I take on holiday for children (or which I buy directly on the spot):

• apples
• Bananas
• Assorted dried fruit (almonds, sunflower seeds, dried blueberries, raisins)
• Reusable water bottles for smoothies, herbal teas and cold herbal teas and other beverages)
• Homemade energy bars such as chia seeds
• Various types of almond butter, pecan nut butter and coconut butter to serve with fresh fruit

3. Pretend to eat at home

For some reason, many people (including myself in the past) perceive the holiday as the time when it is possible to completely ignore normal eating habits and budget constraints, to then spend huge sums of money and eat processed food in overpriced restaurants.

If I don't eat it at home, I probably shouldn't eat it even in another country or state, but this is easier said than done.

Preparing food in advance helps a lot in this sense, since I don't want to have food scraps that will be lost. I also realized that another reason why I like to eat out when I'm on vacation is that I want a break from cooking, so preparing food in advance helps me with that too.

Most of all, however, one must avoid thinking of the holiday as a time when it is possible to eat junk, and mentally plan ahead of time what to eat, as we normally do, occasionally indulging in something

4. Continue to avoid sugars (or give them maximum once a day)

Although I believe the rules are important, it is also important to know how to break them and / or fold them without getting off the track completely.

If you are going to enjoy a little cake after a long day of sightseeing or when you are lying on the beach, make it a special occasion .

Plan a day where you plan to eat a special dish at the end of your trip or even in the middle of the holidays. The important thing is not to turn it into breakfast, lunch or occasional dinner and you'll be fine!

I have also discovered that, especially in the summer months, I prefer a fresh smoothie (which may or may not even occasionally include Rum) to any type of elaborate dessert. But if our family has decided to go out to take away a whim, we limit ourselves to just one meal.

5. Take a picnic

Nothing better expresses the holiday concept of a cooler bag or a basket full of delicious foods to be consumed while sitting comfortably on a blanket that faces a splendid view.

Instead of locking up a restaurant, it's best to go to a grocery store and let your children free to choose what they would like to eat (with your final approval of course). It will be just like eating at home, but between delicious sandwiches and salads, children will be able to play football and outdoors while you fill up with vitamin D, soaking up the sun.

6. Don't forget the remedies for minor inconveniences

Unfortunately, insect bites, sunburns and ear pains can occur on holiday as well as at home, with the same frequency if not more frequently.

I learned what remedies I always need when I'm on vacation and now I always make sure to pack a small first aid kit containing :

• A healing balm (I use it for insect bites, rashes, etc.)
• Remedies for ear infections (and hydrogen peroxide diluted with alcohol to be used after bathing)
• Remedies against sunburn, especially lavender and apple vinegar
• Homemade hand sanitizer - because even if I don't care if children play in the dirt, the germs on playground equipment and public toilets really disgust me!

7. Don't stress yourself

In the end you failed to keep all your intentions and moved away from healthy food and all its antioxidants, vitamins, minerals and proteins. So?

Holidays should be a time to relax and rejuvenate and not to go crazy, counting each calorie. Do not blame yourself (or your children) if you cannot follow your usual and fantastic regime. Just try to make the best food choices and above all enjoy it!

Source: 7 Tips to Eat and Stay Healthy on Vacation