Summer breaks and long trips have a way of undoing months of good habits. Meals out of the house, long drives and relaxed afternoons can all push routines aside. The suggestions below suit a real holiday or a stay-at-home break, and they aim for balance, not strictness.
Eat well most of the time
Treat indulgence as something you plan, not something that takes over. A reasonable goal is to make a lighter, more nutritious choice at two or three of the day’s meals, so that room remains for the occasional treat.
- Breakfast. A big stack of waffles with cream and bacon is fine now and then, but a few strawberries on top do not make it a light option. On most mornings, eggs with fruit and wholegrain toast, or oatmeal with nuts and dried fruit, will keep you full for longer.
- Lunch. Choosing a salad in place of a large white-bread sandwich leaves more calories for dinner.
- Dinner. Aim for two servings of vegetables, one cooked and one raw, and keep heavy pasta and bread to modest portions.
Pack your own snacks
Roadside stops and beach kiosks tend to offer sugary, high-fat food. A small cooler with ice packs keeps fruit and cut vegetables fresh, and a bag of wholegrain crackers, nuts, seeds or trail mix does not need any cooling. Plain or flavoured water and decaffeinated herbal tea help with hydration.
Move a little every day
If your plans include cycling or hiking, great. On the days without a planned activity, keep a short routine ready and do it with whoever you travel with. Calendar reminders can help. A simple weekly plan, each done for three rounds:
| Day | Exercises |
|---|---|
| Monday | 5 push-ups, 10 squats, 15 side kicks |
| Tuesday | 5 jumping jacks, 10 front lunges, a 15-second plank |
| Wednesday | 5 burpees, 10 side lunges, 15 abdominal crunches |
| Thursday | 5 twisting sit-ups, 10 mountain climbers, 15 sit-ups |
| Friday | 5 push-ups, 10 front leg lifts, 15 step-ups |
| Saturday | 5 tricep dips on the edge of a bed, 10 jumps, a 15-second low plank |
| Sunday | Stretching: toe touch, standing straddle, lunge stretch and full-body stretch, 10 seconds each, three rounds |
Alternate sides on any exercise that works one leg or arm at a time. Check with a doctor first if you have an injury or health condition.
Keep the long view
You have already put effort into feeling good for the summer. Staying consistent on holiday protects that work, and small choices repeated through the week matter more than any single meal.
More everyday health reading is listed in the wellness articles index, and background on supplements is on the home page.