Previous
Eat well eat smart
Healthy and nutritious local foods
Going on holiday means the end of a strict dietary regime for many visitors. Somehow, when dealing with the sudden availability of unlimited sun, sand, sea and cocktails, all those good intentions vanish into thin air.
Still, you don’t have to hide in your room while others are hitting the buffet tables. The trick is to make informed choices and limit indulgences to special occasions.
A good rule of thumb is opting for grilled fish or meats rather than fried, says nutritionist Dr Patti Symonette, CEO of The Wellness Center, who also advises holiday-makers to select the freshest food available.
“Limit and avoid foods that are deep fried. If you are eating conch fritters, don’t take 12, take two, and always opt for whole foods in their natural state whether it is meat or vegetables. It should be food you can recognize,” she says.
Portion size is another common pitfall, according to Dr Symonette. “The biggest challenge is controlling portion sizes. A good tip is to keep the half cup rule in mind–one-half cup or four ounces of any of the food groups.
“Because desserts tend not to be very healthy, you want to make that an occasional treat unless you are choosing fresh fruit or a smoothie made from fresh or frozen fruits,” she advises.
Sampling the local cuisine is an essential part of any holiday and, in the islands, it is possible to indulge your passion for native cuisine guilt-free. The Bahamas is home to dozens of varieties of healthy, sweet-tasting tropical fruits such as soursop, guinep, guava and sapodilla (dilly). The island’s signature dish, conch salad, is another smart choice for those watching their waist. A low-calorie mix of diced raw conch, tomato, onion and finger or goat pepper in lime juice, it’s a tasty, nutritious treat.
“Conch salad is a healthy choice because it has lots of vegetables and is raw,” says Dr Symonette. “The fact that it is live food is a huge plus.”
Dr Symonette urges visitors to try other healthy Bahamian fare such as boil’ fish and chicken souse–boiled chicken with onion, potato, lime and allspice in a broth. But be wary of the side orders such as johnny cake, a sweet bread that is traditionally served with souse.
Avoiding empty calories
One of the most common traps for dieters on holiday is alcohol. Whether it’s cocktails at the beach or sundowners with your evening meal, most find it difficult to resist the lure of a relaxing drink, and those empty calories can play havoc with your diet. Sidestepping this trap requires some discipline, but is made easier by the wide range of delicious non-alcoholic drinks on offer in The Bahamas.
Most of the island’s favourite cocktails come in a virgin version, so going alcohol-free doesn’t have to mean saying no to that strawberry daiquiri or Bahama Mama. Most bars and restaurants can offer a tropical fruit punch which makes good use of the island’s native flavours.
While it is important to stay hydrated while on vacation, Dr Symonette warns against indulging in sugar-laden sodas. Her tip is to drink a glass of water beforehand to curb your thirst and, if you still crave a sugary high, choose freshly squeezed fruit juice.
Eating on the go
In the rush to see everything there is to see on holiday and keep everyone entertained throughout the day, it is easy to slip back into bad habits when it comes to snacking or grabbing a meal on the go. The convenient option is rarely the healthiest, so it is important not to choose whatever is at hand.
“Most people run into problems because they do not plan ahead,” says Dr Symonette. “They leave the hotel room, are gone for the day and do not eat breakfast. If you start skipping meals you are going to make poor choices.
“Eat a healthy breakfast and take healthy snacks with you,” she advises. “Then you are less likely to eat poorly because you are not starving.”
When it comes to selecting healthy snacks, Dr Symonette recommends small portions of unsalted nuts, dried or fresh fruit and snack bars. With bars, however, it’s important to check the label as some contain artificial sweeteners.
With a little willpower and a little preparation, it is possible to make the most of your holiday without dietary regrets. By sticking to a few simple rules such as eating fresh foods, watching what you drink and avoiding processed or deep-fried menu items, you can ensure that the only extra weight you take home will be in your suitcase.
--
Dine_EatWellEatSmart_WBN11
Eat well eat smart
Healthy and nutritious local foods
CONTACT INFORMATION
E-Mail: Click here
Internet: https://
Disclaimer:
Information in editorial and listings is subject to change at any time.