Everyone looks forward to their holidays for a chance to rest, relax and to recharge the batteries.  Unfortunately summer holidays often involve too much alcohol and poor quality food, leading to bloating, constipation and lethargy.  Tummy bugs are another common affliction which can ruin your hard earned break.  Nutritionist Lisa Mehlman is here with some helpful tips to make your trip healthy and happy!

Tummy bugs can be a real disaster for a holiday. The best way to avoid this is to eat as a healthy diet as possible.

Avoid fatty, fried foods in favour of a big healthy breakfast such as fruit and natural yoghurt followed by scrambled or poached eggs or omelette with smoked salmon on wholegrain toast.

Enjoy a good lunch opting for a variety of different coloured fruits and vegetables.  Choose antioxidant rich varieties such as oranges, pineapples, red peppers, green courgettes, yellow sweetcorn, avocadoes and consume lots of purple fruits, such as fresh blackberries, blueberries and black grapes. These will also help prevent the breakdown of collagen caused by sun damage to the skin.



For dinner its best to stick to light meals without starchy carbohydrates such as pasta, potatoes or rice.

Oily fish is usually in abundance if you are holidaying by the sea so make sure you eat plenty of salmon, mackerel and sardines. These are rich in omega 3 to help with skin hydration and healthy digestion. Always ensure that any meat, fish or shellfish is cooked thoroughly and not pink.

  Drink eight glasses of pure filtered or bottled water a day, and at night ensure that you alternate a glass of water with any alcohol.

Red wine is your best alcohol option and cava has been found to be good for blood sugar management. Unfortunately cocktails contain too much sugar.


Supplements are also good to take on holiday. At the top of the list would be probiotic tablets such as Nature’s Own Biotic Plus Live which contains an abundance of good bacteria. This helps your body ward off any bad bacteria responsible for most tummy upsets. Also I would pack a good multi vitamin and milk thistle to protect the liver from any alcoholic excesses.

A final word –  you only need 10 minutes of unprotected sunshine to get your daily dose of vitamin D (30 minutes for those with Asian or African Caribbean skin types). A sunblock should always then be applied.  Don’t get sunburnt.

Photo Credit: visualpanic via Compfight cc

Happy holidays!