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All-inclusive holiday diet – Fundamental information
Table of Contents
1. Disadvantageous constraints
Vacations are a time that differs from our everyday life, where we visit new places, meet new people, cultures, and flavors. Therefore, it is natural that our lifestyle and eating habits while we are away will be different than at home. It is not worth setting a series of constraints and restrictions during this time because it can have the opposite effect. If we decide that we will not eat anything sweet while traveling, it may turn out to be the only thing we can focus on, and the wide availability of sweets can cause such stress that it will be difficult to talk about rest. It is therefore worth choosing a more rational approach and instead of the prohibition „I will not eat sweets“ to make a compromise, e.g., „I will eat dessert every other day, and on the remaining days, I will choose fresh fruit“. The absence of prohibition, but only postponing the reward, will allow you to maintain peace and facilitate control over the portions consumed.2. Breaks between meals
The all-inclusive program typically includes three main meals served at the restaurant: breakfast, lunch or dinner, and dinner, but guests also have the opportunity to enjoy snacks and drinks at the bar in between. As a result, it is possible to have access to food almost all day long, from early morning to late evening and night. This can lead to a more frequent consumption of food than usual, often unintentionally. Therefore, it is advisable to consciously take a few hours break from eating to allow the digestive system time to settle and send a satiety signal to the brain. One should consider how much food is usually consumed and plan accordingly, for example, two or more main courses and a small snack break at a bar.3. Layout of the meal arrangement
An all-inclusive vacation can be enriched by a Swedish buffet, however, it can also pose a challenge for maintaining healthy eating habits – it allows for independent portion selection, but also entices to choose larger portions than usual. The plates in hotel restaurants are often larger than the standard size, which visually reduces the size of the portions. If possible, it is advisable to choose smaller plates, such as dessert bowls, and if they are not available, they should not be filled completely. It is recommended to follow the guidelines of the Nutrition Circle, according to which half of the plate should be filled with vegetables, while protein sources (lean meat, fish, or legumes) and carbohydrates should each take up a quarter of the plate. In the case of dishes that combine carbohydrates and protein sources, such as lasagna or casserole, it can be assumed that they make up about half of the plate – the other half should be supplemented with vegetables.4. Selection of food items
In accordance with the aforementioned principle, a meal should commence with vegetables, which ought to cover at least half of the plate. One can choose from fresh, cooked, or grilled products, but vegetables in cream sauces should be avoided. To enhance the appeal of the dishes, a small portion of olive oil or a delicate sauce based on yogurt, such as green or tzatziki, can be added to the vegetables. It is also noteworthy that potatoes and sweet potatoes, despite being vegetables, are classified as sources of carbohydrates due to their high starch content. For sources of protein, lean varieties of meats such as poultry, lean pork and beef, as well as fish, are recommended. In their case, attention should be paid to the method of preparation - a better choice would be stewed, roasted or grilled meats without batter. Furthermore, stews can be a good option as they also contain vegetables. Regarding sources of carbohydrates, it is advisable to select millet and whole-grain products that provide vitamins and fiber. Potatoes are best chosen in boiled or baked form, while fries should be considered a leisure element of the dish.5. Conscious decision making
A wide selection of products stimulates the desire to sample all the dishes. This encourages the serving of larger portions than can be consumed. Therefore, it is advisable to consciously consider which dishes we truly crave and whether it is feasible to taste them in small quantities. Many of the dishes available in all-inclusive restaurants repeat themselves daily or every few days in the buffet, providing us with the opportunity to contemplate which ones to choose for a particular meal and which to save for the following days.6. Food hygiene
The vacation period symbolises a time of relaxation from daily responsibilities and haste, which should also be practiced during meal intake. However, it is advantageous to slowly consume food, chew each bite meticulously, and focus on this activity. This assists in enhancing digestion and enables the brain to collect data regarding satiety. In this manner, the risk of overfilling, an unpleasant sensation of fullness, discomfort, confusion, and bloating can be lessened.7. Precisely
When the meal is extraordinarily delicious, it's only natural that the desire for another serving arises, especially when it's easily accessible. To avoid unnecessary temptations during all-inclusive vacations, it's wise to adopt the principle that we take only one portion and, after consuming it, wait a bit before deciding on another. And before adding an extra, it's worth asking ourselves: "Do I still feel hungry? Do I need to add to the dish?". Based on the answer, we can make a conscious decision.8. Products where the value of all the constituents used does not exceed 20% of the factory gate price of the product
During vacation trips, we often have easier access than usual to recreational products - confections, fast foods, pizzas, ice creams, or regional dishes that do not fit the definition of healthy food. It is not worth completely abandoning them, but it is better to try new things judiciously. The 80/20 rule can be helpful here, which assumes that 80% of all consumed meals should be composed of minimally processed products, and 20% of recreational products - allowing for the utilization of new, attractive offers and the maintenance of habits.9. Refreshing drinks and alcohol-containing beverages
Beverages are also a source of calories and sugar, and their consumption during an all-inclusive vacation can be both beneficial and dangerous. It is important to ensure adequate hydration, especially during heatwaves, but the best way to quench thirst is water. Fruit juices and carbonated drinks are sources of calories and sugar that can accumulate over the day. It is advisable to control their amount and limit the consumption of carbonated drinks in favor of "zero" versions. There are also alcoholic drinks that also contain calories. Alcohol has a negative impact on health and should be limited in the diet. However, if we decide to have an alcoholic drink, it is better to choose it in its pure form.10. Active means of utilizing time between meals
Between meals, it is advisable to consider utilizing time not only for relaxation on the lounger but also for incorporating the maximum amount of physical activity, such as walking around, tours, swimming in a pool or sea/ocean, or other sports. This promotes improvement in physical condition, causes the burning of any potential caloric excess, and allows for a fuller exploitation of the tourist attractions in the place we are visiting.11. Dietary Regimen Following Vacation Conclusion
Even with the best-laid plans, it sometimes happens that we are unable to achieve our goals during our trip. This often leads to anger, frustration, and a sense of failure. This can lead us to believe, after our vacation, that everything is lost and to return to our old habits. However, it is worth considering this situation from a different perspective. The trip takes up only a few days of the year, so it should not influence our attitude towards our time at home. The process of changing dietary habits is difficult, so it is quite normal that there will be deviations, difficult moments, and crises. However, this does not mean that we cannot return to our original decisions. After the vacation, it is therefore worth continuing with our original goals and returning to healthy habits.
