Healthy Eating on Holiday: Why It's OK to Relax and Enjoy Your Food
Whether you're heading off on a flight abroad, packing up the camping gear for the coast or planning a staycation a little closer to home, it's time to down tools and switch into holiday mode.
You probably don't want to hear what a nutritional therapist has to say about healthy eating while you're away… but honestly, it's not what you think.
I firmly believe we should eat differently on holiday.
Holidays aren't the time to worry about getting your five-a-day or counting grams of fibre. They're a chance to slow down, enjoy food, experience new flavours and make memories around the table. Whether that's an ice cream on the beach, fish and chips by the sea, a pizza and a cold beer, or a slice of homemade cake in a local café, it's all part of the experience.
One meal, one day or even one week of eating differently won't undo months of healthy habits.
Let Go of the "Good" and "Bad" Food Mentality
One of the biggest barriers to enjoying food is the idea that certain foods are "good" and others are "bad".
Eating an ice cream doesn't make you bad.
Having dessert after dinner doesn't mean you've "fallen off track".
Enjoying local treats while you're on holiday doesn't mean you'll need to go on a strict diet when you get home.
It's simply food.
When we remove the guilt from eating, we often find we enjoy it more, feel more satisfied and naturally return to our usual eating habits afterwards without feeling the need to compensate.
Healthy eating isn't about perfection. It's about what you do most of the time, not what you eat on holiday.
Slow Down and Savour It
One of the greatest gifts of being on holiday is having permission to slow everything down.
Instead of rushing breakfast before work or grabbing lunch between meetings, you can take your time.
For me, the perfect holiday breakfast starts with seasonal fruit, thick Greek yoghurt and a really good coffee. Follow that with eggs on sourdough, topped with sun-ripened tomatoes and plenty of fresh herbs, and you've got a breakfast that's both nourishing and delicious.
It's not just what you're eating that changes on holiday—it's how you're eating.
You're more likely to sit outside, chat for longer, eat more slowly and actually notice the flavours on your plate. These simple changes can help you feel more satisfied and make meals far more enjoyable.
Discover New Flavours
One of my favourite things about travelling is eating like the locals.
Whether you're wandering the streets of Porto or spending the day in Portstewart, local food tells the story of a place.
Trying regional dishes, visiting markets and discovering unfamiliar ingredients can introduce you to flavours you may never have thought to cook with at home.
Sometimes it's not the big meals that inspire us, but the little touches—a fresh herb you've forgotten about, a different dressing on a salad or a simple vegetable prepared in a new way.
These are the best kinds of holiday souvenirs because you can bring them home and enjoy them long after your suitcase has been unpacked.
Holiday Lunches Don't Have to Look Perfect
Holiday eating rarely follows your usual routine—and that's absolutely fine.
Lunch might be sandwiches packed into a rucksack before a long walk, a picnic overlooking the beach or a leisurely meal in a little bistro with a glass of wine.
It doesn't need to look like your carefully prepared weekday salad.
The aim isn't perfection. It's enjoying the moment.
Food is about nourishment, but it's also about connection, celebration and making memories. Holidays remind us that all of those things matter too.
Rest Is Good for Your Health Too
We often focus so much on nutrition that we forget one of the most important ingredients for good health: rest.
Taking time away from work, switching off notifications and spending time with people you love gives your nervous system the opportunity to recover.
Many of us spend much of the year rushing from one thing to the next, operating in a constant state of stress. Holidays allow us to step out of that fight-or-flight mode and remember what it feels like to truly relax.
That benefits every aspect of health—from sleep and digestion to mood and energy.
Sometimes the healthiest thing you can do is simply slow down.
A Few Healthy Habits Are Worth Taking With You
Relaxing your eating habits doesn't mean abandoning everything that helps you feel well.
A few simple habits can make your holiday even more enjoyable:
Drink plenty of water, especially in warmer weather.
Move your body every day—not to burn calories, but because walking, swimming, cycling or exploring feels good.
Eat when you're hungry and stop when you're comfortably satisfied.
Include some fruit and vegetables where you can, but don't stress if every meal isn't perfectly balanced.
Enjoy the local food and make the most of new experiences.
These aren't rules. They're gentle reminders that looking after yourself and enjoying yourself can go hand in hand.
Balance Is the Goal
Good nutrition should never be about restriction or deprivation.
It's about nourishment, flexibility and finding a balance that works in real life.
Holidays are a wonderful opportunity to step away from routines, enjoy foods you wouldn't normally eat and create happy memories around meals with family and friends.
Your everyday routine will still be there when you get home.
The healthy habits you've built don't disappear because you've enjoyed an ice cream on the beach or shared a bottle of wine over dinner.
So this summer, give yourself permission to relax.
Taste new foods. Rediscover old favourites. Eat slowly. Laugh lots. Soak up the sunshine (when we get it!) and enjoy every bite.
Happy holidays.
About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.
With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.
As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.
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