The break from our usual routines that comes with a much anticipated holiday can often mean we indulge more in food and drink. We asked the health experts how to enjoy holiday food culture and feel great – in your heart, head, or stomach.

‘I stick to my usual eating patterns and never skip breakfast’

“Food is one of the most beautiful ways to experience a new place,” says nutrition coach and influencer Gigi Grassia. “I often plan my holidays around the culinary experiences I expect in the places I’m travelling to.” Grassia says that prioritising protein is key when eating a plant-based diet. However, that can be trickier when travelling. “I look for dishes that include a protein source like tofu or beans and pair them with two or three vegetable sides,” she says.

Nutrition coach Gigi Grassia makes sure she keeps up her protein intake on holiday

She doesn’t change her eating patterns and never skips breakfast, which might be soy yoghurt, oats, nuts, seeds, nut butter and fresh fruit. She also carries protein-rich snacks. “I carry healthy snacks with me to avoid energy crashes. Whether I’m on an active holiday or exploring a new city, nuts and seeds are lifesavers when hunger strikes and I’m far from a good meal.

“However, holidays are about relaxing and unwinding, and the same should apply to what I eat. While I try to follow these simple guidelines, I also make sure not to be too restrictive and enjoy the experience to the fullest.”

Plant Protein: 80 healthy and delicious high-protein vegan recipes by Gigi Grassia is out now (£22, Greenfinch)

‘I look for ripe, locally grown food – and always leave room for dessert’

Nutritionist Sophie Bertrand recommends exploring the seasonal foods at farmers’ markets

Nutritionist Sophie Bertrand loves to try new and local foods when she’s on holiday, but doesn’t compromise on eating well, wherever she is. “I eat out a lot more when I’m away on holiday,” says Bertrand, resident nutritionist at Lingo by Abbott, a glucose monitoring device. “It’s nice to stray from your routine sometimes and soak up a different environment and way of life. I love creating recipes at home inspired by the country I’ve just visited.”

If self-catering, she recommends exploring the seasonal foods at farmers’ markets. “Locally grown food is picked at its peak ripeness when it’s most dense with nutrients, so it’s a great way to ensure you’re eating healthily while still enjoying yourself.

“For breakfast, I go for a protein-rich option to stay full until lunchtime. I also enjoy a refreshing smoothie, especially in the summer. I love adding a source of protein with fruit to help manage my blood sugar, so I often enjoy my favourites with nuts or nut butter. For main meals, I focus on plant foods like vegetables, grains, nuts, and seeds, and I usually finish the day with something sweet.”

While it’s easy to use a holiday as an excuse to eat more processed foods, Bertrand knows they won’t make her feel like her best self – but she’ll always make room for treats. “I follow an 80/20 approach: 80 per cent nutrient-dense foods and 20 per cent for sweet treats. I love chocolate, so I always make room for dessert. It’s all about balance, but making the healthiest choices I can, such as dark chocolate over milk.”

‘I eat what the locals eat – but always ask myself if a food will make me feel good’

Courtney Pelitera always tries the local cuisine (Photo: NSP Studio)

Dietician Courtney Pelitera eats out most nights on holiday and tries to eat as much local food as possible. “Dietitians are all foodies at heart, and I believe that when travelling, you have to try all the new, local cuisine that you possibly can,” says Pelitera, a registered dietitian with Top Nutrition Coaching. “Sometimes this is not the most healthy food, but if a local tells me it is something I need to try, I’m ordering it! No second thoughts.”

As well as eating out more often, she’ll drink more alcohol than usual. So she always carries water and sometimes electrolyte drinks, which help with digestion and energy.

However, she tries to stick to her typical eating pattern and keeps snacks in her bag for busy, touristy days, so she doesn’t have to stop for food. In the evening, she orders a protein-rich dinner. If she fancies a burger or sandwich, she’ll swap out the fries for veg or salad.

“It is so important to maintain a good relationship with food and your body on holiday,” Pelitera says. “Ask yourself questions such as: does this food make me feel good? What does my body need right now? What do I need to do to feel good right now? (hint: sometimes this is not even food related! Sometimes it’s a little alone time).”

And don’t weigh yourself until a week after you’re back. “The increased sodium, alcohol, and eating out will affect your weight. You are not going to gain a significant amount of fat over a one week holiday unless you are adding additional meals to your normal schedule or having three or four servings of dessert every night.”

‘I always bring my own snacks from home‘

Food writer Emily Kerrigan has kept a gluten-free kitchen since her daughter was diagnosed with coeliac disease a few years ago. “As a food writer, l’ve always read up on the food scene at my destination in advance, whether for work or on a family holiday,” she says. “Now I research everything extra carefully. I find restaurants that are Coeliac-UK approved or that have a good understanding of allergies. Nine times out of ten, you do have to accept that your choices on menus will be limited.”

Emily Kerrigan reads up on the food at the destination beforehand

If you follow a gluten-free diet Kerrigan suggests packing emergency long-life snacks such as rice cakes, nuts and dried fruit, and learning some key phrases if travelling abroad. “Don’t be afraid to ask wait staff questions about food prep when eating out,” she says. “If you’re self-catering, take a kit to prevent cross-contamination: tin foil to lay on cookware, new washing-up sponges, a Sharpie to label separate butter etc for coeliacs in a shared kitchen, and containers to store foods away safely.”

But she says it’s not necessary to default to processed gluten-free substitutes.

“Don’t forget all the fresh foods that are naturally gluten-free like fish, chicken, veg, fruit and rice. From a nutrition perspective it’s often better to opt for naturally, or ‘accidentally’, gluten-free food than to fall back on GF processed foods that can be stuffed with salt, sugar and additives to make them taste better.”

While Kerrigan wants everyone to enjoy family holidays, she is also keen for her daughter to learn how to handle eating in any location by herself. “Although it can be tempting to just self-cater for ease, as a family, we’ve never wanted the coeliac side of things to hold us back. It’s also about teaching my daughter how to handle eating out so that when she’s older she has the confidence to travel, eat out and handle being coeliac without us there to help.”

The Gluten-Free Kitchen by Emily Kerrigan is out now (£10.99, Summersdale)