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Healthy Diet on the Go: Navigating Holidays, Restaurants, and Business Engagements

Welcome to a world of delicious healthy diet possibilities! Imagine indulging in delectable meals while still prioritizing your health and well-being. 

Whether you’re jet-setting on holidays, savouring culinary delights at restaurants, or navigating the corporate jungle of business meetings, the challenge of maintaining a healthy diet is real. But fear not! With a pinch of mindfulness and a sprinkle of smart choices, you can conquer any dining situation and emerge as the hero of your own health story. 

Prepare to embark on a flavourful journey where taste and nutrition harmoniously dance together. Are you ready to savour health? Let’s dive in!

Making Smart Choices at Restaurants

Embrace your inner culinary detective, outsmart the menu maze, and enjoy every bite of your health-forward dining adventure!

Unleash Your Inner Food Detective

Navigate restaurant menus like a pro by scanning for keywords like grilled, steamed, or roasted, which indicate healthier cooking methods [1], and opt for dishes packed with nutritious ingredients to maintain a healthy diet.

Master the Art of Portion Control

Embrace mindful eating by tuning in to your body’s hunger cues and aim to fill up on nutrient-dense options like vegetables, lean proteins, and whole grains while enjoying smaller portions of higher-calorie foods [2].

Make It Your Way

Take charge of your meal by requesting modifications such as dressing or sauces on the side, swapping fried sides for steamed veggies, or opting for whole-grain alternatives (such as quinoa, legumes, oats, potatoes, and beans) [3] to refined carbohydrates, all in support of a healthy diet.

Supercharge Your Plate

Give your body the superhero fuel it craves by prioritizing whole foods bursting with vitamins, minerals, and fiber. These superfoods are known to enhance your body’s defenses [4]. 

Choose lean proteins like grilled chicken or fish and load up on vibrant vegetables to create a colorful and nutritious masterpiece.

Healthy Diet on the Go
Credits to Lee Tilghman

Quench Wisely

Ditch high-calorie drinks and opt for refreshing alternatives like water, herbal tea, or fizzy sparkling water with a tantalizing twist of lemon to keep hydrated and add a burst of flavour without the guilt or probiotics like Kombucha drinks introducing good bacteria into the gut [5].

Mastering the Art of Mindful Eating

Mindful eating promotes satisfying and nourishing choices for a healthy diet while discouraging judgment of eating behaviors. By increasing awareness of our eating habits, we can make positive changes that benefit both ourselves and the environment [6].

Let mindfulness be your culinary superpower, transforming each meal into a delightful adventure of flavours and enjoyment.

Savour the Flavour

Elevate your dining experience by embracing the art of mindful eating. 

Tune in to the textures, aromas, and flavours of each bite, allowing yourself to fully appreciate the culinary journey you’re embarking on [7].

Slow Down, Chew Well

Take a moment to slow the pace and taste the magic of each mouthful. Chew your food thoroughly, relishing the different tastes and textures. 

Remember to take breaks between bites to give your body time to register satisfaction [7].

Taste the Joy, Not the Quantity

Find the perfect balance between indulgence and moderation. Allow yourself to enjoy the flavours without feeling pressured to overindulge [7]. A helpful trick when treating yourself is to prioritise quality over quantity. For example, opt for a super-delicious, high-quality cake once or twice a week instead of consuming lower-quality cakes more frequently. 

By choosing quality foods, you can savour the experience and still honor your body’s signals of fullness with mindful choices.

Socialize and Satisfy

Embrace the social aspect of dining while staying mindful. Engage in conversations, share stories, and cherish the company of others. 

Remember that the joy of eating extends beyond the plate, and connection is an essential ingredient in a satisfying meal [7].

Staying Active and Hydrated

Tap into your inner fitness guru, embrace the thrill of staying active, and fuel your body with the elixir of hydration. Get ready to conquer any journey with a spring in your step!

Whether you’re on a holiday escape or a business journey, staying active is vital to keep your energy levels high and your body feeling its best.

Explore and Move

Infuse excitement into your routine by exploring the surroundings on foot, renting bikes, or engaging in local activities like hiking, swimming, or dancing. 

Embrace the spirit of adventure and let your destination become your fitness playground and participate in sustainable holiday-making [8].

Hydration, Your Super Fuel

Don’t forget to prioritize hydration throughout the day. Sip on water like a champion and keep your body well-nourished. Enhance the experience by infusing your water with zesty fruits or herbs for a refreshing twist.

Don’t forget to also hydrate your skin, providing it with the routine it needs during the heat. Check out our blog about hydrating your body and skin for all the hydration tips


[1] “A Guide To: Healthy Cooking Techniques – Reader’s Digest.” Www.readersdigest.co.uk, www.readersdigest.co.uk/food-drink/recipes/a-guide-to-healthy-cooking-techniques.

‌[2] British Nutrition Foundation. “Get Portion Wise! – British Nutrition Foundation.” Www.nutrition.org.uk, www.nutrition.org.uk/putting-it-into-practice/balancing-the-diet/get-portion-wise/.

[3] Gunnars, Kris. “Good Carbs, Bad Carbs — How to Make the Right Choices.” Healthline, 2016, www.healthline.com/nutrition/good-carbs-bad-carbs.

[4] “What Is a Whole-Foods Diet? Benefits, Risks, Food List, and More.” EverydayHealth.com, www.everydayhealth.com/diet-nutrition/whole-foods-diet/.

[5] Walters, Meg. “8 Alternatives to Water to Keep You Hydrated All Summer.” Stylist, 19 July 2022, www.stylist.co.uk/health/alternatives-to-water-hydration/661801.

[6] “Mindful Eating.” The Nutrition Source, 14 Sept. 2020, www.hsph.harvard.edu/nutritionsource/mindful-eating/.

[7] “Savor: Mindful Eating, Mindful Life.” The Nutrition Source, 9 Mar. 2010, www.hsph.harvard.edu/nutritionsource/2010/03/09/savor-mindful-eating-mindful-life/

[8] “Summer Sustainability: Five Ways to Make Your Holiday More Climate-Friendly.” Climate-Pact.europa.eu, www.climate-pact.europa.eu/news/summer-sustainability-five-ways-make-your-holiday-more-climate-friendly-2021-07-29_en.