Holidays are fun, relaxation, and…unexpected temptations. Whether it’s airport breakfasts, ice cream by the beach, or hotel buffets, it’s easy to let healthy habits slip – especially when you have Type 2 diabetes. We also want treats, and we don’t want to feel like we’re out of that “normal people” circle again. So the good news is: we can. The key is to plan smartly so we can enjoy every bite and keep our blood sugar in check.
1. Start Your Journey Prepared
The easiest way to stay in control when travelling is to bring your own food from home. That way, you know exactly what’s in it – no hidden sugars or carbs.
- Perfect travel snacks: boiled eggs, cheese sticks, radishes, cherry tomatoes, cucumber sticks.
- Carb-free sandwiches: use a low-carb or carb-free roll filled with your favourite sugar-friendly toppings.
- Grab-and-go box: pack everything in a small container so you can eat at the airport or even on the plane.
2. Eating at the Airport
If you prefer to eat at the airport, a cooked English breakfast can actually be a good low-carb option – with a few tweaks.
- Ask to swap the hash browns for an extra egg, or replace toast with more mushrooms or tomatoes.
- If you’re travelling with someone, share a bigger breakfast – I usually have the eggs, mushrooms, and tomatoes, while my husband enjoys the toast, sausages and hash browns.
- If you don’t want a hot meal, most airport shops like Boots or Pret offer grab-and-go salads, cheese snack packs, or boiled eggs.
3. Hotel Breakfast Buffets
Hotel buffets can be a minefield for everyone with Type 2 diabetes – all those pastries, cereals, and fruit juices calling your name. But with a little planning, you can still enjoy it without overloading on sugar.
- Go protein first: fill your plate with eggs, cheese, ham, or unsweetened yogurt if available.
- Veg options: tomatoes, cucumbers, mushrooms are usually safe picks.
- Fruit reality check: hotel breakfasts often offer high-sugar fruit like apples, bananas, grapes, and oranges. If you’re really craving fruit, keep it small – just 2-3 grapes or a few cubes of watermelon.
- Avoid the sugar traps: skip pastries, pancakes, sweetened cereals, and fruit juice – they can spike your blood sugar fast.
- Omelette option: if the hotel has a chef making omelettes to order, ask for one with veggies and cheese – it’s filling, tasty, and blood sugar-friendly.
If you have a really filling breakfast, you can often stay satisfied until early dinner. In the afternoon, you might just need a light snack – like sugar-free ice cream (in a cup instead of cone) or some berries from local shop. An early dinner also great for avoiding that heavy, uncomfortable feeling before bed. And if you’re sightseeing, you’ll likely walk a lot – but remember, walking doesn’t always cancel out higher-carb treats. For example, in Italy I couldn’t resist a slice of pizza or some fresh pasta! That’s when having a continuous glucose monitor like the FreeStyle Libre 2 Plus is useful – you can check your levels instantly and adjust your insulin if needed.
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4. Lunch & Dinner While Out
Eating out on holiday doesn’t have to mean giving up on your blood sugar goals. Most restaurants – even tourist areas – have options that can work for Type 2 diabetes.
- Grilled protein is your friend: choose chicken, fish, or steak with a side of vegetables or salad.
- Ask for swaps: replace fries or rice with extra vegetables or a side salad.
- Watch the sauces: many are high in sugar – ask for them on the side so you can control how much you use.
- Smaller portions if you can: some restaurants offer “starter” or “half” portions, which can be perfect if you want to taste a local dish without overdoing the carbs.
- Balance your day: if you had a higher-carb lunch, make dinner lighter – or the other way around.
5. Ice Cream & Summer Treats
It wouldn’t be summer without a treat – and you don’t have to miss out completely.
- Look for sugar-free options: many ice cream shops now offer them, and you can ask to have it served in a paper cup instead of a cone to save carbs (and calories 😜).
- DIY treats: if you have access to a freezer, try making your own. Whip double cream sweetener and vanilla extract, and then freeze. Or freeze Greek yogurt with berries for a lighter, refreshing snack.
- Mind the portion size: even sugar-free ice creams can have carbs, so enjoy in moderation.
6. What to Drink on Holiday
It’s easy to forget that drinks can be full of hidden sugars – especially in summer or while travelling.
- Coffee: a cappuccino or latte made with unsweetened almond milk (or other sugar-free milk alternatives) is a great choice.
- Cold drinks: stick to water, sparkling water, or diet/sugar-free sodas.
- Cocktails: many are made with sugary syrups or fruit juices. If you want one, ask for a sugar-free version or choose simpler drinks like gin and soda with a slice of lemon.
- Alcohol: remember that beer and sweet wines can raise blood sugar very quickly – if you drink, keep portions small and pair with food.
Final Thoughts
Holidays are about making memories, not feeling restricted. With a little preparation – whether that’s packing your own snacks, choosing smart options at buffet, or swapping a cone for a cup – you can enjoy every moment without worrying about a sugar crash. And remember, the more you walk, the more your body can handle the occasional indulgence. The key is balance.
And if you feel you couldn’t resist everything that tempted you, don’t be hard on yourself. Think about your health, make the next meal a better choice, and remember – you are not alone. Millions of others are finding their way through the same challenges, and every small step counts.
-Roni 💚
Lower Your Sugar - Simple Tips for a Healthier Life 
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