I'M GOING ON HOLIDAY - HELP!

So you've booked a holiday and suddenly realise I'm prediabetic, what am I going to eat?

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Firstly, don't ever panic about food.  Stress will increase your blood sugar, so keep calm.  You can do this and enjoy your holiday the same as everyone else.

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Well before you go, plan ahead.  Make sure you eat ultra healthy before you go ie all the things that are really good for you to keep your HbA1c level right down. 

 

Once you go on holiday, there will be all those yummy temptations that you'd like to indulge in and enjoy with the family.  You can manage this and still enjoy meals out etc.  It is about picking foods on the menu that are prediabetic friendly.  If there aren't any, you have to suck it up for that meal - it is one meal so not the end of the world - and then try and get back to more healthy options again next meal.

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If you are in the Mediterranean it will be easier as the Mediterranean diet is well suited to prediabetes.  You can pick foods on the menu more readily that are enjoyable and fit with the prediabetic diet.  Maybe have dessert one night and give it a miss the next evening.

 

However, should you be visiting somewhere like the USA where the theme parks are a carb and sugar nightmare, above all don't panic.  Whatever you land up eating if your levels do rise they can be fixed.   It is not ideal, but there is no point ruining a holiday panicking about what you are eating.  For example if you are in a theme park and only burgers and chips are available, take the smallest burger option and the smallest chips option.  Take plenty of healthy snacks with you in your backpack.   When you get your evening meal the day you've been to the theme park try for a salad with something if you can.  If not, again do not panic, things can be fixed at prediabetic stage and just pick the best option you can.

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Also, remember when you are on holiday you may be more active ie walking, sightseeing, swimming, taking part in physical activities that you don't normally do and this will help keep your figures down.

 

It does help if your HbA1c is down and not at 41 as there is room for manoeuvre provided you crack on with healthy eating when you return.   A lower HbA1c means if you splurge on holiday, you won't tip straight over into the prediabetic range again.  However, care should be taken where possible and a return to healthy eating on return is essential.  

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Below are some pointers which will help:

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• Look for fresh fruit and vegetables - the fruit can be used as snacks for days out.

• Use supermarkets to find snacks and healthy options you can use for packed lunches.

• If you want ice cream out, try and find sugar free alternatives - if not only have a small ice cream instead of the large one kids might have.

• Don't have sugary cocktails, beers or spirits.  Try and swap them out for zero sugar options or diet mixers.  If you can just have a small glass instead of a large one and make it last.

• Try to avoid fried foods if you can - baked, grilled and barbecued are better.  

• Fish and chicken options are leaner so a better option when eating out if they are on the menu.

• Puddings - enjoy, but try and minimise them if you can.

• Also, do plenty of exercise and that will help keep your figures in check.​

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