Healthy Eating on Holiday: Smart Choices at Restaurants, Beaches and on Boats

A holiday means long breakfasts, refreshing drinks on the beach, plenty of meze on boat trips and enjoyable dinners at sunset. Enjoying all this is one of the best parts of being away. Yet eating without any thought for a week or two leaves many people returning home feeling bloated, tired and out of shape. Healthy eating on holiday is not a list of prohibitions; it is the skill of making choices that are good for your body while keeping the pleasure. In this article we share practical tips for different moments of a holiday day in Bodrum.

The basic approach to healthy eating on holiday

The most useful rule is simple: instead of trying to make every meal perfect, look at the overall balance of the day. If you are planning a special dinner, you can keep the meals earlier in the day lighter and vegetable-heavy. When building your plate, ask yourself three questions: Is there protein on this plate? Are there vegetables or fruit? What do I really want to enjoy at this meal? These questions help you feel full and make conscious room for the foods you love.

The breakfast buffet: starting the day right

Hotel and boutique guesthouse breakfasts are among the richest tables in the Aegean. With options like olives, cheese, tomatoes, cucumber, greens, eggs and fresh fruit, it is quite possible to have a balanced breakfast. The problem is usually that the portion grows as you try a little of everything.

• Walk around the whole buffet once first, then choose.
• Fill half your plate with vegetables and greens.
• Add a protein source such as eggs, cheese or yoghurt; it keeps you full until lunch.
• Choose one of the pastries or sweet options and enjoy a small portion.
• If you are training in the morning, have a light snack before class and a hearty breakfast afterwards.

On the beach: heat, sun and snacks

Long hours on the beach can lead to constant snacking and not drinking enough water without your noticing. Hot weather and sun increase your fluid needs. Thirst can sometimes be confused with hunger; drinking a glass of water before eating something is a good habit.

• Keep a water bottle with you and drink at regular intervals.
• Juicy summer fruits such as watermelon, melon and peaches are refreshing and contribute to your fluid intake.
• At lunch, a large salad with grilled fish, chicken or halloumi fills you up without feeling heavy in the heat.
• Consider sharing fried dishes and large portions of pasta.
• Instead of sugary cocktails and fizzy drinks, try mineral water with lemon or unsweetened iced tea.

On a boat trip: the meze table and a long day

Boat trips around the bays of the Bodrum peninsula are one of the most popular holiday experiences. On board you are usually served olive oil dishes, salads, meze and grilled mains. This table is actually a fine example of the Mediterranean diet; what to watch out for is all-day grazing and alcohol.

1. Have a balanced breakfast before boarding; getting on hungry increases grazing throughout the day.
2. Focus on vegetables and olive oil dishes on the meze platter and limit the amount of bread.
3. Choose mains that contain protein, such as grilled fish or chicken.
4. If you drink alcohol, have a glass of water with each drink; sun and alcohol together increase fluid loss.
5. Avoid eating a heavy meal right before swimming.

Reading the restaurant menu at dinner

Dinner options in and around Yalıkavak are very varied: fish restaurants, eateries serving Aegean cuisine and menus from around the world. Whichever restaurant you are in, a few tips help you find your way through the menu.

• Prefer grilled, baked, steamed or olive oil cooking methods.
• With saucy and creamy dishes, try asking for the sauce on the side.
• Order an extra salad or a side of vegetables.
• Share the meze and bread on the table.
• Enjoy dessert when you really want it, sharing it and eating slowly.

Movement: nutrition's best companion

Regular movement on holiday is one of the most enjoyable ways to keep your eating in balance. A yoga or reformer pilates class in the morning, a swim during the day, a walk along the shore in the evening... These contribute to your energy expenditure and help balance your appetite and mood. Many people notice they make more mindful choices throughout the day when they move in the morning. Sleep matters too; after a late night out, cravings for sweet and salty snacks can increase the following day.

Be kind to yourself

A holiday is for discovering new flavours and enjoying the moment. If you overdid it one evening, do not skip meals the next day to make up for it; simply return to balanced choices at your next meal. If you have a health condition such as diabetes or high blood pressure, or a particular dietary need, it is a good idea to talk to your doctor or dietitian before your trip.

Eating on holiday with children

If you are on a family holiday, children's meal routines can easily slip too. Packing chopped fruit, yoghurt, wholegrain crackers and water in the beach bag reduces the need for kiosk or café snacks. Remember that, like adults, children need more fluids in the heat, and they may not always say they are thirsty. At restaurants, sharing grilled fish, meatballs or vegetable dishes from the main menu instead of the children's menu is both more balanced and a good chance to discover new flavours.

If your accommodation has a kitchen, preparing a few meals yourself with seasonal vegetables, fruit, cheese, olives and eggs from the local market is both practical and economical. That way you can enjoy the meals you eat out more freely.

On sightseeing days, carrying a handful of nuts and a piece of fruit in your bag stops you reaching for the first snack you see when hunger strikes and makes the time between meals easier.

A balanced holiday with O'Wellness Yalıkavak

If you are on holiday in Yalıkavak, O'Wellness Yalıkavak's daily and weekly membership options let you stay in shape throughout your stay. At our studio at Xuma Beach you can start the day actively with classes such as Sunrise Yoga, reformer pilates, Functional Training and Beach Bootcamp, and spend the rest of the day enjoying yourself with peace of mind. For information and bookings, call us on +90 539 675 74 74 or send us a WhatsApp message.

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Frequently Asked Questions

What is the most important rule for healthy eating on holiday?

Looking at the overall balance of the day rather than trying to make every meal perfect. Adding protein and vegetables to every plate is a good start.

How much water should I drink in hot weather?

Needs vary by person, activity and temperature. Drink regularly throughout the day without waiting until you are thirsty; pale urine is a good sign.

Can I get a short-term membership while on holiday?

Yes, O'Wellness Yalıkavak offers daily and weekly membership options. For pricing, call +90 539 675 74 74.