How to eat well on holidays: Dietitian, 31, shares the ordering method she sticks to at restaurants – and the one alcohol rule she ALWAYS follows
- Dietitian Leanne Ward revealed how she manages to eat well while on holiday
- The 31-year-old from Brisbane structures her plate in a particular way eating out
- Leanne also explained she only has one alcoholic drink and sips it slowly
- She recommends you eat till 80 per cent full and also eat mindfully and slowly
A dietitian has revealed how she manages to eat well on holiday while still enjoying herself.
Leanne Ward, 31, from Brisbane, used the example of her honeymoon to the Whitsundays last year, when she knew she wanted to relax and enjoy a break from her healthy dedicated lifestyle, but also not put on weight or feel unhealthy.
Leanne explained that she typically tries to structure her plate in a particular way when eating out at restaurants, and also sticks to just one alcoholic drink with dinner as she knows that alcohol is very energy dense with few health benefits.
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A dietitian has revealed how she manages to eat well on holiday while still enjoying herself (Leanne Ward pictured on holiday)
The structure of your plate is important for holidays: think half a plate of salad or vegetables, one quarter of a plate of protein and one quarter of a plate of complex carbs (pictured)
What does the ideal plate look like?
* Half a plate of salad or vegetables.
* One quarter of a plate of protein.
* One quarter of a plate of complex carbohydrates.
* One alcoholic drink, enjoyed slowly.
‘I get so many questions based around how to eat healthily on holidays and at the weekends,’ Leanne posted on Instagram.
‘My tip is to try to always order extra salad and vegetables.’
Leanne said she will pick her salad and veggies first, and then choose a carbohydrate source and some lean proteins.
‘Build every plate with half a plate of veg or salads, one quarter of a plate with protein and one quarter of a plate with carbs,’ she said.
‘If you choose to have an alcoholic drink, try to stick to just one and savour every mouthful as alcohol is very energy dense.’
When she was on honeymoon, Leanne enjoyed meals like chicken with rice and steamed greens on the side.
She also had a glass of rose wine or white wine, while her husband enjoyed a beer.
When she was on honeymoon, Leanne enjoyed meals like chicken with rice and steamed greens on the side, along with one alcoholic drink, consumed slowly (pictured)
When it comes to her other rules around healthy eating on holiday, the dietitian (pictured) said it helps hugely if you eat slowly and pay attention to what you’re eating
When it comes to her other rules around healthy eating on holiday, the dietitian said it helps hugely if you eat slowly and pay attention to what you’re eating.
Leanne explained you should never eat when you’re doing something else like watching TV or reading – as this can often kid you that you’ve eaten less than you really have.
Try to chew each mouthful at least five or six times – as it takes 20 minutes for your brain to tell your stomach that it’s full.
Leanne (pictured) tries to eat until she is just 80 per cent full, rather than 100 per cent – as this means you avoid feeling too full and bloated
Leanne tries to eat until she is just 80 per cent full, rather than 100 per cent.
‘You can’t ruin anything with just one day of eating, but it’s a good practice to stop eating when you’re 80 per cent full, rather than stuffed and feeling bloated,’ Leanne said.
Finally, if she wants to eat something because she loves it – like ice cream – she never stops herself:
‘Choose the one or two treats you love the most and leave the rest,’ she said.
‘I’m not promoting calorie counting, I’m promoting balance.’
To find out more about Leanne Ward, you can visit her Instagram profile here.
Leanne’s rules around healthy eating on holiday in full
* Fill half a plate with salad or vegetables, then one quarter with complex carbohydrates and the other quarter with lean protein. Top with a serving of healthy fats.
* Eat slowly and mindfully and concentrate on your food, rather than being distracted by your phone or the TV.
* Enjoy one alcoholic drink and drink it slowly. Alcohol is energy-dense and comes with very few health benefits.
* Eat until 80 per cent full, rather than 100 per cent to avoid bloating and over-eating.
* Choose the couple of treats you like the most and enjoy them, forgoing all the rest.