Enjoy Your Holiday but Don’t Go on Food Binges

Set the Right Focus

Holidays are not about eating and drinking without control. Mentally prepare yourself to enjoy some specialties of the place you are visiting, but don’t plan to overeat from morning to night. We need to be responsible and mindful of our bodies.

We can’t say, “I will just eat whatever I want and go on a diet when I return.” You can easily gain 3-5 kg in 10 days. Before you set out, decide to be sensible and cautious. Many people eat a huge breakfast at their hotel, skip lunch, and then have a large dinner. This is an unhealthy practice.

Smart Meal Choices

In the morning, if your body needs three slices of bread but you eat six, the extra three are converted into fat and stored. Instead, opt for a balanced breakfast, such as:

• A cup of cornflakes with a cup of skimmed milk
• 2-3 slices of toast with an egg
• 2-3 idlis with sambar

Avoid fried bacon, sausages, heavy pastries, croissants, and vadas. Skip butter, but a little jam or honey is fine. A glass of skimmed milk will help keep you full until lunch. Take the fruit served at breakfast with you for a mid-morning snack instead of reaching for wafers or chips.

Make Lunch Your Main Meal

This is the best time to enjoy the local specialties, as you have the rest of the day to digest and burn off the calories. A balanced lunch should include:

• Whole-wheat bread, rotis, or rice
• Dal or pulses
• Vegetables and curd or lean protein
• A fresh salad for vitamins and minerals

If you’re indulging in seafood or non-vegetarian dishes, lunchtime is ideal. If you must have dessert, have it at lunch rather than after dinner.

Smart Food Choices by Cuisine

• Chinese: Opt for steamed rice or noodles with vegetables and lean protein. Include a salad and non-fat yogurt.
• Continental: Choose bread rolls, pasta, or rice with boiled vegetables and grilled protein. Salads with pulses like channa, double beans, and sprouts are great additions.

Evening and Dinner Habits

For an evening snack, have:

• Tea with crackers or Marie biscuits
• A fruit at 6 or 7 PM
• A cup of yogurt or a glass of skimmed milk to prevent overeating at dinner

Dinner should be a light meal, such as:

• Clear vegetable soup with whole wheat bread and baked vegetables
• Rotis with dal or pulses and plenty of salad

A glass of skimmed milk or a fruit before bed is fine if you are still hungry. Keep in mind that any fatty food eaten after 6 PM is converted into fat at midnight and stored in fat cells. Eating one large meal late at night leads to fat accumulation.

Moderation is Key

Out of 30 meals over 10 days, if you eat only 10 heavy lunches and keep the rest balanced, you may return with no weight gain or just 1 kg more, which you can lose quickly. The biggest tip, however, is to keep up your regular walking. Aim for a 20-30 minute walk in your hotel driveway in the morning or after dinner.

Stay Hydrated and Be Mindful of Alcohol

Drink 2-3 liters of water daily. Alcohol is high in calories:

• 1 glass of beer = 7 teaspoons of sugar (150 calories)
• 1 large whiskey or vodka drink = 7 teaspoons of sugar (140-150 calories)
• 100 ml of wine = 6 teaspoons of sugar (120 calories)

Try not to drink twice a day or every day. Limit yourself to two glasses of beer, two large drinks, or two 100 ml glasses of wine at a time. Avoid fried, rich non-vegetarian snacks and opt for salads instead.

By following these simple steps, you can enjoy your holiday without worrying about excessive weight gain!