How to Get Back on Track After a Holiday: Simple Nutrition Tips

Melissa Poczwa
Apr 22
3 min read

A gentle reset for your body (and mind)

If you’ve found yourself reaching for the chocolate more than usual lately, you’re definitely not alone. Holiday celebrations such as Easter often bring a bit of extra sugar, less structure, and more grazing, and that’s okay! Life’s about balance, and food is also about enjoyment and connection.

But if you’re now feeling a little sluggish, bloated, or just off-track, here are a few simple, practical ways to support your body and feel like yourself again, without the guilt or restriction. Post-holiday nutrition tips!

1. Hydrate First

After eating extra sugar or salty snacks, you might notice some fluid retention or brain fog. Drinking more water can help support healthy digestion (regular bowel movements), and boost your energy.

Aim for 1.5–2L per day, and add lemon, frozen fruits or herbal teas if you need a bit of natural flavouring!

2. Don’t Skip Meals to “Make Up” for It

After a weekend of indulgence, it’s common to want to “compensate” by skipping meals—but this can actually do more harm than good. It can lead to energy crashes, stronger cravings, and often overeating later in the day.

Instead, focus on building nourishing, balanced meals to gently support your body and get back into rhythm. Here’s what to include:

Protein – Helps stabilise blood sugar and sustain energy. Include a mix of animal and plant-based sources like chicken, red meat, eggs, tofu, fish, and legumes.
Healthy fats – Support hormone production and help you feel full. Think olive oil dressings, avocado, nuts, and seeds.
Complex carbohydrates – A great source of fibre and energy. Choose options like sweet potato, brown rice, or quinoa to support digestion.
Colourful vegetables – Rich in antioxidants and nutrients. Aim for at least half your plate filled with a variety of veg at lunch and dinner.

This kind of balanced plate helps your body feel grounded and nourished—without restriction.

3. Reduce the Sugar Cravings – Gently

Post-Easter sugar cravings are real. Instead of cutting everything out cold turkey, try:

Swapping milk chocolate for dark chocolate
Including natural sweetness from fruit such as in a smoothie or with plain yoghurt
Adding cinnamon to smoothies or oats (it helps with blood sugar too!)
Making high-protein snacks to keep you full and stable such as home-made protein balls

The goal is to swap out the cravings with more nourishing options, not punish yourself.

4. Get Moving (in a Way That Feels Good)

You don’t need an intense workout to feel better. Gentle movement is often the most supportive approach. Try:

Walking in the fresh air (by yourself or with the family)
20-minutes of yoga or stretching session (even at home)
Dancing in the kitchen to your favourite playlist (or book your favourite gym class)
30-minute weight session (body weight counts)

Movement helps boost circulation, support digestion, lift your mood, and get your energy flowing again. It’s all about reconnecting in the way that suits your body. Be prepared the night before, get your active wear ready and set your alarm - it's all about resetting your habits!

5. Prioritise Sleep

Late nights or disrupted routines over the holidays can make us feel off. To reset the circadian rhythm, aim for:

Consistent bedtime
Reduce screen time in the evening
Wind down routine - with a herbal tea or a warm shower.

Sleep is foundational for rest and digest, make sure you re-prioritise your sleep so you can feel your best again!

6. Be Kind to Yourself

Remember, one weekend (or even a week!) of treats doesn't undo all the good things you’ve done for your body. Ditch the guilt, skip the extreme detoxes, and focus on reconnecting with what feels good and nourishing.

Need a Little Extra Support?

If you’re struggling with bloating, cravings, or low energy, it might be a sign that your gut or hormones could use some extra support. I work with clients to create personalised nutrition plans that help them feel balanced and energised, without the overwhelm.

You can view appointment options here or reach out for more info.