We all know how difficult it is to stay healthy on vacation, but even more so when you’re on a tropical island getaway. The weather is sultry, and all you want to do is hide out under an oversized beach umbrella and sip on fruity rum drinks. Whether you are a visitor to the Bahamas or you spend part or all of the year here, sticking with your healthy routine by eating right and exercising can be attainable. We know, because we’ve been successfully doing it for many years now.

It can seem overwhelming with an endless array of peas ‘n rice, fried conch fritters, sweet guava duff and ice cold Kalik’s tempting you to break your diet. While it’s all well and good to indulge from time to time, it’s always nice to have the option for eating fresh and clean! Here are some tips to staying healthy and active while you’re enjoying the beauty of the Bahamas.

Eat Right

Suggesting that we “eat right” might be stating the obvious. But it’s so easy to pick the indulgent lobster mac and cheese instead of perhaps making a smarter choice to avoid the carbs, especially if you’re prone to playing the “I’m-on-vacation-so-I-can-eat-whatever-I-want” card. Keep in mind that in the Bahamas, the farther removed you are from civilization, the less likely you’ll be able to get really great produce and healthy options, but here’s a few suggestions for staple menu items that will capture the essence of island flavor, while also avoiding the guilt.

Conch Salad

No matter where you are in the Bahamas, you’ll be able to find fresh conch salad at any Fish Fry or oceanside lean-to hut. Conch salad is made simply with fresh, fresh conch, tomato, bell and hot peppers and lime juice. Oftentimes, you’ll also find a “tropical” version with fresh mango. You won’t find any unpronounceable added ingredients in these recipes.

If you’re on Long Island, be sure to hit up Max’s on Queen’s Highway near Deadman’s Cay where their slogan reads “fast food is not good food, good food is not fast”. On Cat Island, visit Yardie’s in Bennett’s Harbour for conch salad and Jamacian-style home cooking. On Harbour Island stop into Queen Conch for fresh conch salad fresh off the dock and chopped up right in front of you, or enjoy it served up poolside at Romora Bay. In Bimini visit Stuart’s Conch Salad Stand in Bailey Town for an authentic waterside dining experience. And in Nassau try Dino’s near Love Beach or the Fish Fry at Arawak Cay.

 

Keep in mind there are no fishing regulations on conch, and nature preservation and environmental organizations are currently researching options for its sustainable future. The conch population is in rapid decline and is threatened as a species. As much as I love all things conch, I do try to limit the amount I consume.

Fresh Seafood

You’ll always find fresh seafood on the menu, so just make sure to ask what the fresh catch is and you’ll likely have the option of snapper, mahi, tuna, grouper or Bahamian lobster that was caught that day. You can usually order your seafood grilled (instead of fried) and get a salad or vegetables on the side.

Nassau Grouper season is closed December 1 through February 29th and Spiny Lobster season is closed April 1^st-July 31^st. I don’t recommend ordering these outside of season, even if they assure you it was caught in-season and it’s been frozen for 6 months.

Local, In-Season Produce

We do our best to eat local produce whenever possible. Our vegetable growing season is throughout the cooler winter months (which also coincides with tourist season). Fruit grows throughout the year, so look for roadside stands on every island selling locally grown avocados (also called pear), mango, papaya, and other seasonal fruits. If you’re in Nassau be sure to visit the Saturday Farmer’s Market on Gladstone Road, or keep your ear out for the monthly Farmer’s Market at Island House. Harbour Island oftentimes has a Saturday Market at Valentine’s, or stop by the Island Farm in Governor’s Harbour for home-grown produce, sauces and fresh baked bread. You can also purchase produce from Lucayan Farms and Aquaponics Research Center at Fresh Market.

 

Stay Hydrated

In hot, tropical climates, it’s essential to keep up with your water consumption. Traveling and sun exposure are two major causes of dehydration. Plus drinking ample amounts of fluids tends to satiate your appetite, so you’ll be less inclined to order excessive amounts of food. Make sure to pack your reusable waterbottle and keep it with you while you’re exploring.

Skip the Alcohol

Alcohol can be a calorie killer, especially if you tend to lean towards those Bahama Mama’s, Goombay Smashes, and other sweet cocktails that are packed with high fructose corn syrup and artificially flavored coconut rum. Don’t think that because it was served with a sliver of pineapple that it’s suddenly healthy! If you’re cutting back on the alcohol consumption, check for “mocktail” options at fancier establishments that specialize in craft cocktails. You can pick one of their craft cocktails and omit the alcohol (you may get a raised eyebrow, but that’s ok). You may be surprised how delightfully refreshing a mocktail is, without the extra alcohol calories and potential next-day headache. I recently had two wonderful mocktails – at Pink Octopus I asked the bartender to curate something special for me, and he came up with cucumber, lime and club soda with a splash of simple syrup. At Shima I had their passionfruit cocktail sans rum.

Mindful Decisions

Portion Control

So many restaurants serve up embarrassingly large portions, and if you’re staying in a hotel, it’s difficult to take your leftovers to-go, so you’re more likely to finish it off while it’s right in front of you, especially if it’s oh-so delicious. If you’re dining with a spouse or your kids, consider sharing a few appetizers and a main course. That way you can sample a wider variety of menu options, and you won’t be as tempted to overeat. Oftentimes you can ask your waiter to get an idea of the “sharability” of a dish, since they can describe the portion size. Once you start on this habit, you’ll realize how little you actually need to feel satisfied, and remember, you can always order more if you are still starving!

Restaurants

There are an endless variety of restaurants to chose from here in the Bahamas. But how do you know who’s serving up healthy cuisine cusine? Here’s a few of our favorites.

In Nassau, Pink Octopus serves up a healthy menu using organic produce from Field to Fork Farm and whatever else they can source locally. Chives Cafe is located on Blake Road off of West Bay St, and is a weekday spot for business folk that serves up a variety of healthy options with plenty of options for vegetarian and vegan eaters. Liquid Nutrition has delicious smoothies and juices, located at Old Fort Bay Towne Center.

On Harbour Island, Sweet Spot Café serves cold-pressed juices, raw desserts, and delicious vegan food. Sip Sip, overlooking Pink Sands Beach, focuses on fresh, local greens and a rotating menu of healthy, island-infused fare. On neighboring Eleuthera, The Cove has acai bowls and fresh fruit smoothies and pressed juices for breakfast, and for dinner they serve greens that are grown in their own garden, and their sushi bar utilizes local seafood. Check out Tippy’s both for the view, and for the handmade menu items using local produce and seafood. The Surf Shack in Gregory Town serves simple and tasty cuisine, a well-deserved treat after a long day out in the surf.

Vegetarian and Vegan options abound. Check out Vegan Network Bahamas for a list of restaurants for vegan eaters. If you’re vegetarian, you’ll find at least one or two tasty options on almost every menu.

Stay Active

Get in the Water

The obvious choice for movement-based activity in hot and humid climates is getting in the water. If you are SCUBA certified there’s a dive operation on just about every island. Even if you’re not certified, a lot of outfits offer courses for beginners. If you have no interest in donning cumbersome SCUBA gear, snorkeling is an easy alternative. I’m dive certified and I’ve never even been SCUBA diving in the Bahamas (gasp!). But there are just SO many amazing spots to get in the water and gaze at coral reefs and colorful sealife in less than 20ft of crystal clear water, which makes snorkeling is completely sufficient. Plus you can’t beat the feeling of freedom from weight belts and lack of bubbles swirling around you. If you don’t feel like getting salty, opt for a Blue Hole tour with Small Hope Bay on Andros.

If you’re not keen on getting your hair wet, try paddleboarding or kayaking instead. Most resorts offer paddleboards or kayaks for guests. In Nassau Pappa Surf offers rentals and guided tours. If you’re in Grand Bahama, take a look at Grand Bahama Nature Tours where you can kayak through the intricate mangrove waterways in the Lucayan National Park.

Go for a walk

You’ll find a long stretch of white sandy beach wherever you are. Check out our favorite Top 11 Best Beaches in the Bahamas for the most scenic beach walks. Depending on which island you are visiting, can also peruse the walking trails at national parks. In Grand Bahama check out Rand Nature Center and Lucayan National Park. In Eleuthera visit the Leon Levy Nature preserve. On Cat Island hike The Hermitage, the Bahamas’ highest point.

You’re not going to be donning your mountaineering gear or gaining much altitude these “hikes”, but it’s certainly nice opportunity to explore the local environment and catch some breathtaking views.

Fitness & Yoga

Plush, air-conditioned indoor fitness centers in the Bahamas aren’t on every street corner like you may be accustomed to in an international city, but your larger resorts will offer them, such as Atlantis, Baha Mar, Sandals, Club Med, etc. In Nassau you can visit Club One Fitness which has a full gym and daily fitness classes. Coral Sands Hotel in Harbour Island is the only hotel on the island with a fitness studio.

Yoga is becoming quite popular in the Bahamas. On Cable Beach in Nassau, Studio Ohana provides a variety of weekly scheduled classes with Vinyasa, Yin, Barre and meditation. Baha Mar offers yoga classes nearly every day at their fitness center at the ESPA. Sivananda Yoga Retreat on Paradise Island is a working ashram specializing in a traditional style of yoga and pranayama, complete with a twice-daily vegetarian buffet. Keep an eye out for yoga and wellness retreats throughout the islands as well. If you’re interested in private classes while you are visiting the Nassau & Paradise Island area, or perhaps even bringing a yoga instructor with you and creating your own mini-yoga retreat on your Out Island vacation, feel free to contact your’s truly by visiting www.mariahmoyle.com

For more details on dining, lodging and activities on each island, be sure to pick up a copy of Moon Bahamas travel guidebook which is due to be released on March 12th, 2019.