Healthy Holiday Snacking

Keep in good race shape this summer with Meridian Foods' tips for healthy holiday snacking

It’s always nice to eat and drink as you wouldn’t normally do on holiday, but it almost always has an impact upon your fitness and post-trip training.

While it may seem okay to overindulge on things like crisps, sweets and ice creams at the time, it can really impact upon your physical state afterwards.

Meridian Foods, the UK’s leading producer of nut butters, has put together some simple advice to help us runners snack healthily on holiday.

They’ve come up with some easy-to-follow tips, alongside nutritionist Helen Money, which could potentially be a summertime snacking game-changer.

Begin well

It starts at the airport  

Rather than relying on what is available on the plane, consider packing healthy snacks in your bag. Nuts and fruit and nut bars work well in your hand luggage, or just make time for a healthy meal at the airport before boarding. Airports offer a vast array of food choices!

You will be seated for several hours so avoid large portions of white, fluffy carbohydrates that release quickly and don’t satisfy your hunger. Instead, opt for light food that includes protein and a small amount of complex carbohydrates.

Structure your eating  

Having to lose weight after your holiday is a real pain, so stick to regular eating patterns – three meals and two healthy snacks.  Think macronutrients – if you are not going to be as active on holiday you won’t need as many carbohydrates. Ensure you are eating sufficient natural protein throughout the day, too.

Know the facts

Science of snacking  

Eating snacks between meals has the potential to promote satiety and suppress overconsumption at subsequent meals. Whole foods high in protein, fibre and whole grains can keep you fuller for longer when consumed as snacks.

Quick, smart solutions include grabbing an extra hard-boiled egg from the breakfast buffet or packing a jar of peanut butter to eat with an apple. They may seem a bit random, or unusual, but you’ll be pleased you thought ahead.

Be nut smart

Nut consumption is associated with both lower fat mass and reduced weight gain and is one of the best sources of natural protein. Protein is best eaten regularly throughout the day, so include with every meal and opt for snacks that include protein.

Keep training

Fuel your workout  

Adding in a few training sessions while away can prevent a loss of fitness. However, nutritional recovery from training sessions is still important, even when on holiday! Protein really is needed to mend and strengthen muscles after each session.

Meridian nut bars have been developed to support a balanced and healthy lifestyle. For information about their full product range, including the new Peanut & Pumpkin and Peanut & Coconut nut bars, visit:

Written by Josh Puttock | 70 articles | View profile

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