Healthy eating while on holiday

Summertime is here and, rightly so, this is the time to indulge in our favourite foods and drinks while on holiday or socialising.

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Having a good time and enjoying food doesn't mean "falling off a wagon" or giving up on your health and nutrition goals, as summertime is also the perfect season to have plenty of in-season produce!

Below is some advice on making the most of summertime and welcoming September feeling healthier and more energised than ever!

How to make the most of summertime 

Enjoy plenty of fresh fruits

Fresh fruits such as strawberries, cherries, peaches, berries, and tomatoes (yes, tomatoes are a fruit!)…the more, the better! In-season fruits are rich in vitamins, antioxidants, and minerals - all micronutrients essential for many body functions.

Tomatoes are a source of lycopene, an antioxidant protective against UV sun ray damage – enjoy them on a salad or snack on cherry tomatoes if you plan to sunbathe (always wear SPF!).

Enjoy a drink

Recent studies analysing the microbiota of people having either one glass of wine or one pint of beer per day vs no drinkers found an increased microbe variety in the drinkers' group. Both wine and beer are fermented drinks and consequently can help increase beneficial bacteria in the gut. Whilst having one drink per day on holiday can be fine, having multiple drinks daily can have a negative impact on liver health – the best way is to stick to a good quality glass of wine and totally enjoy it.

Enjoy fish

No matter if you are holidaying in the Mediterranean, the UK coast, or enjoying a staycation, summertime is the perfect time to enjoy fish. SMASH fish (salmon, mackerel, anchovies, sardines, herring, tuna) are rich in omega3 essential fatty acids, which can reduce inflammation and can protect cardiovascular health. Fish is also a source of iodine, a mineral needed for thyroid metabolism. A good piece of advice is to prefer smaller fishes such as sardines, as they contain less mercury and dioxin than bigger fishes like tuna and swordfish.

Enjoy the sunshine

Sunlight exposure is essential for vitamin D synthesis, as this happens when sun rays hit the skin. Vitamin D is involved in balancing the immune system, calcium metabolism and bone health. Exposing your skin to sun rays for 10 to 15 minutes will ensure enough vitamin D synthesis, after that is important to limit the damage that UV rays can cause wearing high SFP protection.

Enjoy days out and being active

Summertime is the perfect season to be more active and enjoy the nice weather. It might be bicycle rides or long walks in the countryside, long swims at the seaside or a play of tennis with friends...it is so much easier to be involved in sports when the weather is nice.

Physical activity is vital to keep a healthy cardiovascular system and metabolism, maintain muscle and bone mass and improve mood because of the endorphins released after doing some movement. 


Summertime and holidays are the perfect time to implement healthy habits that can make us feel more energised and healthy in the coming months.

If you need support bulding healthy habits, contcat me via my profile below. 

Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.

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London N16 & EC1V
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Written by Lucia Stansbie, Registered Nutritional Therapist, Dip CNM, mBANT, mCNHC
London N16 & EC1V

Lucia Stansbie, BANT registered Nutritional Therapist founder of Food Power Nutrition

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