A lot of my clients travel for months at a time throughout the year, especially in the summer. They picture themselves on safari in Kenya with a glass in hand while sporting a fit body, of course.

But then reality sets in. Because let's be honest, month-long holidays are fabulous but they can also be a battlefield for your healthy eating habits.

Suddenly, that daily protein shake you meticulously blend every morning gets replaced with... questionable hotel continental breakfasts and that mystery meat?

However, hope is not lost. Here's how to maintain a semblance of healthy eating while simultaneously allowing some delights a new culture has to offer:

Embrace the local markets

I love supermarkets abroad. They are like amusement parks for foodies. Skip the overpriced hotel mini-bar and hit the ground running or strolling, by exploring the local markets. Fresh, seasonal produce is your best friend – it's cheap and delicious. Stock up on rare exotic fruit and vegetables that you would pay a months wage for in Bermuda.

Breakfast of champions (kinda)

Most European holidays involve some questionable pastries for breakfast. Allow yourself to indulge, a little! But balance it out. Grab some, yoghurt, or even a handful of nuts to add some protein and fibre. Try to balance it out with loads of healthy food and a bit of sugary goodness.

Portion patrol is on holiday, too

Just because you are on holiday does not mean your stomach magically expands. Listen to your body's cues and avoid the "I'll just try a bite" trap that ends with you chowing down on a Christmas-style feast. Savour what you eat, take your time, and remember, there's always gelato tomorrow (or the next day, or the day after that...).

Hydration is key

New places often mean new and exciting beverages. While that mango margarita might be calling your name, remember, sugary drinks dehydrate you. Water is still your best friend, especially when you are exploring unfamiliar territory. Think of it as a detox between those cultural culinary adventures.

Embrace the walk

Let's face it, most holidays involve a lot of walking. Sightseeing, exploring, running away from questionable vendors or street food – it all adds up. Embrace it! Consider your daily sightseeing a built-in workout and those gelato calories conveniently burnt off.

The bottom line?

Holidays are for making memories, not stressing about your calorie count. Enjoy the new flavours, indulge a little and focus on having fun. After all, when you get back home, that kale salad will be waiting for you with open arms — and hopefully, a non-judgmental dressing.

• Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience