Holidays are a time to relax, enjoy yourself, and yes – eat delicious food. But many people return from holiday with unwanted weight gain, higher cholesterol/HBA1c (a diabetic marker) or rising blood pressure because they’ve overindulged. As a doctor, I often hear patients say they wish they had eaten more carefully while still enjoying the celebrations. The good news is: you can have both. You can enjoy tasty holiday meals and still look after your health. In this blog, I will give you some tips on how I eat healthy at holidays, and celebrations.
1. Don’t Skip Meals
It’s tempting to skip breakfast or lunch to “save up” for a big dinner or party. But this often backfires, making you overeat later. Instead, have a balanced meal earlier in the day so you’re not too hungry when faced with a buffet or festive spread. I have talked about this in a previous post when I mentioned porridge in the morning is a superfood. Having a proper meal in the morning helps keep you full of energy until lunch time. Also, having enough protein in your meals keep you feeling full and is great at reducing the snacking.
2. Balance Your Plate
Try to fill half your plate with vegetables and salad, a quarter with lean protein (like chicken, fish, or beans), and a quarter with whole grains or starchy foods. This simple trick helps you control portions while still enjoying everything. I use this technique all the time and it helps me separate my food categories to ensure I have a balanced meal. If you are staying at a hotel with a buffet style restaurant, then this is even easier to achieve.
3. Be Smart About Treats
Holidays wouldn’t be the same without treats. Instead of avoiding them completely, choose the ones you love the most and enjoy them slowly. Skip the snacks you don’t really care for. This way, you’ll satisfy your cravings without overdoing it. Has anyone tried Indian sweets before? they are amazing, but also full of sugar. Be careful about how many of treats you eat, and consider treats/desert after dinner rather than the other way around.
4. Watch the Drinks – alcohol intake limits
Alcohol, sugary drinks, and even fruit juices can add up quickly in calories and sugar. Try alternating alcoholic drinks with water or sparkling water. Alcoholic drinks are usually high in calorie because they are often made from sugars and starch. A tip from my friend Dr Alvin: ‘If alcohol cannot be avoided, consider spirits with a low calorie mixer rather than cocktails.’ A double measure ’50ml’ shot of spirit would have roughly 100 calories, in contrast, a pint of 5% strength beer would have 222 calories.
Also, a gentle reminder – men and women are advised not to drink more than 14 units of alcohol a week. Unfortunately, excessive alcohol intake also leads to other health problems like fatty liver.
Herbal teas or sugar-free mixers are also great swaps. Be sure to drink plenty of water, especially if you’re away on a sunny vacation. The heat can quickly make you dehydrated, so carrying a bottle with you is useful. I find that sometimes I mistakenly snack when I am actually thirsty.
5. Stay Active
Walking, swimming, or even dancing at parties helps burn off extra calories and keeps your heart healthy. It doesn’t have to be intense exercise – just staying active makes a big difference. Often my friends and family joke that holidays are good for your health, especially as we end up doing more steps than when not on holiday. Have you seen my blog about hiking? this can be a great way to explore a country. I often open the ‘all trails’ app to check out the local hiking routes.
6. Plan Ahead
If you know you’ll be at a big dinner, eat lighter meals earlier in the day. When traveling, pack healthy snacks like nuts, fruit, or oatcakes so you don’t end up reaching for fast food. Healthy snacks are easily available at most convenience stores. Dried snacks can also last a long time in your backpack. If you have time, doing some research on restaurants on google search can help you plan your diet, especially if you have specific requirements e.g. vegan.
7. Listen to Your Body
Stop eating when you feel comfortably full, not stuffed. This might sound obvious, but during celebrations it’s easy to lose track. Eating slowly helps you notice when you’ve had enough.
8. Don’t Feel Guilty
Holidays are for joy and connection. One big meal won’t ruin your health – it’s the overall pattern that matters. Focus on making mostly healthy choices while still enjoying special foods.
When I notice that the HBA1c (diabetic marker), or fasting cholesterol has risen on blood tests, it is usually because of increased dietary sugar or fat intake over several months. I plan to write in more detail about HBA1c in a future blog post.
Final Thoughts
Enjoying food is one of the best parts of any holiday. By planning ahead, balancing your meals, and choosing your favourite treats in moderation, you can return home feeling good – without the regret of overindulgence.
If you have diabetes, high cholesterol, or high blood pressure, these tips are especially important. Your future self will thank you for taking care of your health while still enjoying the celebrations.
Sources:
Diary of a Medic 
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