Balancing Summer School Holidays: Summer school holidays can be a joyous time. However, they can also pose challenges for those managing a gastric band. Balancing the fun and chaos of summer with healthy eating is crucial. This blog provides tips to help you stay on track while enjoying the season.
Balancing Summer School Holidays: Planning Ahead
Preparation is key to maintaining a healthy lifestyle, especially during the busy summer holidays. Before the holidays begin, take some time to create a comprehensive meal plan. This plan should cover all meals and snacks for each day of the week. Start by listing breakfast, lunch, dinner, and snacks, ensuring each meal is balanced and nutritious. Include a variety of lean proteins, whole grains, fresh fruits, and vegetables.
In addition to the regular meals, consider planning for special occasions or outings. Summer holidays often bring spontaneous trips to the beach, picnics in the park, or days out with the family. Having a plan for these days can help you stick to your healthy eating goals. Pack portable, healthy snacks like nuts, seeds, fruit, and vegetable sticks with hummus. These snacks are easy to carry and provide the necessary nutrients without the excess calories.
Planning also involves thinking about portion sizes. With a gastric band, portion control is crucial. When planning meals, be mindful of the quantities. Smaller, more frequent meals may be more suitable. Use tools like portion control containers or a food scale to measure portions accurately.
Grocery Shopping Strategies
Make a list before you shop. Stick to it to avoid impulse buys. Focus on fresh fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and sugary snacks.
Consider shopping online. Many supermarkets offer delivery services. This can save time and help you avoid unhealthy temptations.
Meal Prepping
Spend a day prepping meals for the week. This saves time and ensures you have healthy options ready. Cook and freeze portions of lean meats, soups, and stews. Pre-chop vegetables and store them in containers for easy access.
Healthy Snack Ideas
Keep healthy snacks available for you and your children. Some great options include:
- Fresh fruit
- Greek yoghurt
- Nuts and seeds
- Vegetable sticks with hummus
- Whole grain crackers

Balancing Summer School Holidays: Quick Reminders
Staying Hydrated
Hydration is vital, especially in the summer heat. Carry a water bottle with you at all times. Aim to drink at least eight glasses of water a day. Avoid sugary drinks and limit caffeine intake.
Eating Out
Summer often involves eating out. Choose restaurants that offer healthy options. Look at menus online beforehand to make informed choices. Opt for grilled over fried foods. Request dressings and sauces on the side.
Managing Portions
With a gastric band, portion control is essential. Use smaller plates to help manage portion sizes. Eat slowly and chew thoroughly. Listen to your body and stop eating when you feel full.
Involving Your Children
Get your children involved in meal planning and preparation. Teach them about healthy eating. This can make them more likely to enjoy healthy foods. It’s also a fun activity to do together.
Keeping Active
Summer holidays offer plenty of opportunities for physical activity. Plan family activities that involve movement. Go for walks, bike rides, or play sports. Visit parks, swimming pools, and nature trails.
Creating a Routine
Maintaining a routine can help balance healthy eating and family activities. Set regular meal and snack times. This helps prevent grazing throughout the day. It also ensures that you have time to prepare healthy meals.
Handling Social Gatherings
Summer holidays often include social gatherings. These can be challenging for those with a gastric band. Bring a healthy dish to share. This ensures there is something you can eat. Focus on the social aspect rather than the food.
Managing Stress
Balancing everything can be stressful. Stress can lead to emotional eating. Find healthy ways to manage stress. Practice mindfulness, exercise, or engage in hobbies you enjoy.
Seeking Support
Don’t be afraid to ask for help. Involve family and friends in your journey. Join a support group for gastric band patients. Sharing experiences and tips can be very motivating.
Healthy Recipes
Here are some healthy recipes to try this summer:
Grilled Chicken Salad
Ingredients:
- 2 chicken breasts
- Mixed salad greens
- Cherry tomatoes
- Cucumber
- Red onion
- Olive oil
- Lemon juice
- Salt and pepper
Instructions:
- Grill the chicken breasts until fully cooked.
- Slice the chicken and place it on a bed of mixed greens.
- Add cherry tomatoes, cucumber, and red onion.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper.
Greek Yoghurt with Berries
Ingredients:
- Greek yoghurt
- Fresh berries (strawberries, blueberries, raspberries)
- Honey (optional)
- Nuts (optional)
Instructions:
- Spoon Greek yoghurt into a bowl.
- Top with fresh berries.
- Drizzle with honey if desired.
- Sprinkle with nuts for added crunch.
Veggie Stir-Fry
Ingredients:
- Mixed vegetables (broccoli, bell peppers, carrots, snap peas)
- Olive oil
- Soy sauce
- Garlic
- Ginger
- Cooked quinoa or brown rice
Instructions:
- Heat olive oil in a pan.
- Add garlic and ginger, sauté for a minute.
- Add mixed vegetables and stir-fry until tender.
- Add soy sauce to taste.
- Serve over cooked quinoa or brown rice.
Balancing Summer School Holidays: Golden Rules
Staying Motivated
- Set small, achievable goals.
- Celebrate your successes, no matter how small.
- Keep a journal to track your progress and feelings.
Handling Setbacks
- Recognise that setbacks happen to everyone.
- Don’t be too hard on yourself.
- Reflect on what went wrong and how you can improve.
- Get back on track with your next meal.
Maintaining Balance
- Understand that balancing healthy eating and family activities requires effort.
- Keep your goals in mind and stay focused.
- Enjoy the summer holidays without compromising your health.
Final Thoughts
Summer school holidays are a wonderful time to bond with family and enjoy the season. With some planning and effort, you can maintain healthy eating habits while having fun. Remember, the key is balance. Stay active, eat well, and involve your children in the process. Embrace the journey and enjoy a healthy, happy summer.
By following these tips, you can make the most of the summer holidays. You can balance the chaos and fun while staying on track with your gastric band journey. Here’s to a successful, enjoyable, and healthy summer!