Come home feeling refreshed, fit and energised.

Your trip overseas can be a taste sensation without leaving you sluggish.

Making smart food and drink choices while you’re out exploring the world is easier than you think.

Holidays are all about indulging and treating yourself, but staying balanced is important too. Here are a few ideas to help you plan ahead and make healthier choices – so your body will thank you at the end of the trip.

1. Indulge a little – but try to stick to your usual habits

When on holiday, you’re expected to relax and let your hair down! This is true to a point, but it’s just as important to stay healthy while you are away. It’s okay to eat the odd fried snack or indulgent meal, but for about 90% of the time try to maintain a healthy eating pattern with plenty of fruit and vegetables.

Remember, it’s all about balance. You might decide to give yourself the option of one treat a day – so if you have an indulgent breakfast, you might choose to skip dessert that night.

Of course, your options might be limited, which does make it difficult. It can help to research your destination and find out what foods are available, and where you could get them easily. Try the local markets for fresh food.

2. Don’t drink too much alcohol

Although it’s tempting to overindulge in alcohol while you are away from home, remember that all alcohol contains ‘empty calories’ – and if you’re drinking most days of your trip, it will definitely start to add up. Alcohol can also lead to dehydration, which is important to be mindful of when you’re out and about.

If you do drink alcohol, drink safely and wisely. Alternate with non-alcoholic beverages and eat before or while you are drinking. Keep a count of your drinks, and remember that two standard drinks per day is the recommended limit.

You might decide to give yourself the option of one treat a day - so if you have an indulgent breakfast you might choose to skip dessert that night.

3. Drink plenty of water

Whether you are travelling to warmer or cooler climates, it’s important that you stay well hydrated. Make sure you have access to safe drinking water and carry water with you wherever you go to prevent dehydration.
If travelling by plane you have low moisture levels in the cabin and are at high altitude, both of which increase your fluid needs. If you are given a bottle of water during the flight, keep it, and refill it with water throughout the flight.

4. Always have healthy snacks with you

If you are travelling by plane, doing long road trips or just seeing the sights around a beautiful city, always plan ahead and take healthy snacks with you. This will stop you from being tempted by junk food on stop-overs or at convenience stores. Pack some healthy snacks like crackers, low salt pretzels, cheese, dried fruit, nuts and seeds and low-sugar muesli bars or protein bars.

5. Research places to eat before you go

Trying to locate a good restaurant at the end of a busy day can be challenging in an unfamiliar place. It’s a great idea to do some research before you go about the local restaurants and markets at your destination.
If you are staying in self-contained accommodation, it is good to know where the local supermarkets and fresh food markets are. Finding a memorable restaurant or fresh food market could be the highlight of your trip.

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