Being healthy on summer trips: Here's what Celebrity Nutritionist Neha Sahaya has to suggest!!

Always Start your day with fat first: Nut, Seeds, Ghee or Coconut oil. By starting your day with fats, we have stable blood sugar levels throughout the day. Stable blood sugar levels mean less food cravings, especially carbohydrates. Strike a balance between indulgence and nutritious choices. 

This should be followed by a high-protein breakfast of egg, and Greek Yogurt with fruits or Sprouts. You can go for Eggs with Avocado and Sourdough Bread. You can also choose Oats Porridge with Nuts and Berries or Dal chillas with Coconut Chutney. This combination of protein and fat in the morning will make you feel energetic and less hungry throughout the day.

Opt for smaller portions of holiday treats and fill your plate with colourful vegetables, lean proteins, and whole grains. Skip the bread basket and start your meal with a small portion of vegetables. Vegetables are high in fibre and create a mesh in your intestine making your blood sugar level rise slowly making you less hungry. 

Let’s face it, fiber also keeps you fuller longer. Make sure your lunch is your heaviest meal and the largest one you indulge in. Our metabolism and digestion are at their peak between 12 noon and 2 pm, making it easier to manage a heavy meal. Always remember that a good lunch keeps us fuller longer, reducing the chances of overindulging in food in the second half of the day.

You can also opt for your favorite local foods, and this meal can include more carbs as well. I suggest dishes like Phad Thai noodles with tofu or chicken, pasta in pesto sauce with lots of vegetables or chicken and veggies, or if you're craving something desi, you can also go for regular rotis with paneer or chicken tikka. You can also go for shawarma or a baked falafel bowl. Choosing sensible cooking methods like baking or grilling, whether vegetarian or non-vegetarian, can help control the calories.

Stay hydrated throughout your holidays. Sipping water throughout the day controls our appetite and prevents overeating. Most of the time, we confuse our hunger for thirst. So, there is a simple tip; wake up and consume at least 2 to 3 glasses of water. Make sure to carry a bottle and take small sips throughout the day. Remember, if your pee is dark yellow then you know you need more water. You must also know that cold coffee and iced tea only dehydrate you further and do not quench your thirst. 

Avoiding liquid calories can be an effective strategy on your holidays, as many beverages can contain a significant number of calories and sugars without providing a feeling of fullness or satiety. Sugary beverages like sodas, energy drinks, sweetened iced teas, and fruit juices can be high in calories and sugar. These will raise our blood sugar levels quickly and even crash quicker making us hungrier throughout the day.

Most drinks are devoid of any protein and fibre. It is always advisable to eat your fruit along with few nuts or yogurt than the juices as it is more filling and more satiating. Always choose smart in-between snacks to curb hunger between meals. Incorporate nuts, fruits, coconut chunks or Greek yoghurt to keep your metabolism active and prevent excessive snacking on unhealthy options.

No holidays are complete without desserts. They are available everywhere and we don’t need to deprive ourselves, but it is important to make them a part of our diet in a smart way, without adding to our waistlines. Eating your dessert during the first half of the day or early evening, gives you time to burn those extra calories. We move more during the first half of the day and that helps to burn more calories.

Consume desserts immediately after a full meal as this will help to prevent your blood sugar levels from spiking quickly as you have already had fibre, protein and fat which acts as a mesh in your intestine. Post a meal we tend to eat in smaller amount as we are already full. Don’t go for a low-fat version because anything made in low-fat is added usually with more sugar and hidden unhealthy ingredients to make it palatable. Lastly, remember a dessert is a dessert, not a main meal. Maintain control on the portion.

Identify your favourite holiday treats and plan when you will indulge into it. This way, you can enjoy special treats without feeling guilty, and it becomes a part of a well-thoughtout dietary strategy!

Incorporate physical activity into your holiday routine. Whether it is a brisk walk after a meal or engaging in activities, staying active contributes to overall well-being and helps manage weight. Staying active during the holidays is important to help prevent weight gain. A simple walk that covers 10,000 to 12,000 steps can be a game changer with your weight and overall calorie Management. Walking or hiking on holidays helps boost your metabolism, which is the rate at which your body burns calories. By remaining active, you can increase your calorie expenditure even during periods of inactivity, aiding in weight management. 

By adopting a mindful and balanced approach to holiday eating, you can relish the joy of the season without compromising your health. Remember, it is about making informed choices, staying active, and celebrating the holidays with both enjoyment and well-being in mind!