How to Stay Healthy on Your Bahamas Vacation
By Mariah Moyle
Updated 16 February 2026
It’s difficult to maintain healthy routines 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 or a resident of the Bahamas, sticking to 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 Kaliks tempting you to break your diet. It’s always fun to indulge from time to time, but it’s also great to have healthy options. Here are some tips for 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 are a few suggestions for staple menu items that will capture the essence of island flavor, while also avoiding the guilt.
Conch Salad
Fresh conch salad on Harbour Island
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 Jamaican-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. In Bimini, visit Stuart’s Conch Salad Stand in Bailey Town for an authentic waterside dining experience. And in Nassau, try Dino’s Conch Stand 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 (crawfish) 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 1st-July 31st. 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 occasional 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 locally grown lettuce, arugula, and cucumbers from Bluefield Farms in New Providence.
Bluefield Farms, New Providence
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
Alcoholic beverages can be packed with excess sugar and calories, especially signature tropical drinks like Bahama Mamas, 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 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 might 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 always enjoy their passionfruit cocktail sans rum.
Mindful Decisions
Portion Control
All too often, restaurants serve up embarrassingly large portions. If you’re staying in a hotel, it’s difficult to take your leftovers to-go, so you’re more likely to finish off your plate, 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 is an endless variety of restaurants to choose from here in the Bahamas. But how do you know who’s serving up healthy cuisine cusine? Here are a few of our favorites.
NRG (Nutrition Ready to Go) has several locations throughout New Providence and serves smoothie bowls, organic juices, tasty salads, wraps, and sandwiches. Chives Cafe is located near Lyford Cay in Western New Providence, and is a weekday spot for business folk that serves up a variety of healthy options. If you’re vegan, vegetarian, or have dietary restrictions, you’ll find at least one or two tasty options on almost every menu in New Providence.
On Harbour Island, Sweet Spot Café serves cold-pressed juices, raw desserts, and delicious vegan food. Sip Sip, located at Romora Bay overlooking the harbour, focuses on fresh, local greens and a rotating menu of healthy, island-infused fare. On neighboring Eleuthera, The Cove has acai bowls, fruit smoothies, and fresh-pressed juices for breakfast. For dinner, they serve greens that are grown in their own garden, and their sushi bar utilizes local seafood.
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 completely sufficient. Plus, you can’t beat the feeling of freedom from weight belts and the lack of bubbles swirling around you. If you don’t feel like getting salty, opt for a blue hole tour with Small Hope Bay Lodge on Andros.
If you’re not keen on getting your hair wet at all, try paddleboarding or kayaking instead. Most resorts offer paddleboards or kayaks for guests.
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 to The Hermitage on Mt. Alvernia, the Bahamas’ highest point.
You’re not going to be donning your mountaineering gear or gaining much altitude these “hikes,” but it’s certainly a nice opportunity to explore the local environment and catch some breathtaking views.
Beach walking in Grand Bahama
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 the resorts and boutique hotels will offer them, such as Atlantis, BahaMar, The Island House, 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.
For Pilates enthusiasts, there are now several studios in the Western New Providence area. Salt Studio is my favorite. It’s currently located in an outdoor location overlooking the ocean along West Bay Street.
Yoga, sadly, has lost momentum. Before 2020, we had several options, including Studio Ohana, where I used to teach. There are classes offered at Club One Fitness (day passes available) and The Island House (for hotel guests). If you’re interested in private classes while you are visiting the New Providence area, feel free to contact me by visiting www.mariahmoyle.com/yoga
