womanthismonth.com | DECEMBER 2025 NUTRITION 33 Holiday Eating, Made Healthy: Your Essential Guide to Guilt-Free Vacations Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, shares simple strategies for enjoying holidays guilt-free while maintaining energy, balance and a healthy relationship with food. The holiday season is fast approaching, with suitcases being unpacked, flights confirmed and families dreaming of beaches, mountains or new destinations waiting to be explored. Holidays bring a refreshing break from routine, but they also invite buffets, sugary desserts, late-night dinners and impulsive snacking that can leave you feeling sluggish. The good news is that you can savour every flavour of your holiday without returning home feeling heavy or off-track. A few mindful habits make it easy to enjoy your trip, stay energised and come back refreshed. Start Your Morning Right A balanced breakfast sets the tone for the entire day. It keeps energy stable and prevents midmorning cravings, a lifesaver during long sightseeing sessions or airport transfers. Smart breakfast ideas: • Veggie omelette with wholegrain toast • Greek yoghurt with fruit and chia seeds • Oatmeal topped with nuts and dates • Cottage cheese with herbs and chopped vegetables • Fresh fruit with boiled eggs Sugary pastries and cereals may be tempting, but they cause quick spikes and crashes that drain energy when you need it most. Hydrate Like It Matters Travelling often leads to dehydration, whether from flights, hot weather or air-conditioning. Fatigue and headaches can easily be mistaken for hunger. Carry a refillable bottle and sip water every 30–40 minutes. Add lemon, mint or cucumber for flavour and drink a glass before each meal. In warm climates, double your effort. Follow the 50-25-25 Rule Buffets and restaurant menus can be overwhelming, but this simple plate rule helps maintain balance: fill 50 percent with vegetables or salad, 25 percent with protein and 25 percent with healthy carbs. For example: • Grilled chicken with vegetables and rice • Lentils with salad and millet • Stir-fried vegetables with tofu and noodles You can still enjoy variety while keeping portions in check! Snack Smart Holiday hunger strikes at odd times. Pack travelfriendly snacks such as nuts, roasted chickpeas, fruit, trail mix or dark chocolate squares. These satisfy hunger and prevent overeating later in the day. Be Buffet-Savvy and Drink Smarter Not every dish belongs on your plate. Start with soup or salad, take a walk around the buffet first, then pick two or three items you truly want. This mindful pause helps you eat slower and enjoy each bite. Choose hydrating drinks like coconut water, sparkling water with lime, or diluted fresh juices instead of fizzy sodas. If you drink alcohol, alternate with water to stay hydrated and avoid next-day fatigue. Keep Dinners Light and Move Naturally Opt for lighter evening meals, grilled platters, soups, stir-fried vegetables or a small rice bowl with protein, to support digestion and sleep. Incorporate gentle movement without formal workouts: morning beach walks, swimming, stretching or exploring on foot all count. Indulge With Intention You don’t need to avoid treats, just be selective. Choose one indulgence a day, such as dessert or fried food, not both. This keeps the joy while protecting your balance. Healthy holiday eating isn’t about perfection. It’s about awareness and balance; enjoying every meal, every sunset and every memory while returning home energised, glowing and ready for the next adventure.
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