THE SAVVY TRAVELLER'S GUIDE TO NUTRITION

The Savvy Traveler’s Guide to Holiday Nutrition

With many years of travel behind me, I have learnt that a little preparation goes a long way. In the excitement of packing your swimsuit and beach towel, sparing a thought for what you might eat while traveling can mean the difference between arriving energised and refreshed, or exhausted and frazzled!

Sadly, a lot of airport food is processed convenience junk, loaded with sugar, refined carbohydrates, and poor-quality fats. However, depending on which airport you are flying from, choices can be limited. Planning ahead is key.

Mastering the Journey

I always recommend taking portable snacks to tide you over. Packets of nuts/seeds, a hard-boiled egg and an apple (not a squishy banana!) are my go-to – they are easy to carry and their protein and vitamins will sustain you.

If you are buying a meal at the terminal, look past the bakery counter. Skip the standard sandwich or wrap and look for a salad box featuring hummus, falafel, chicken, tuna, or egg. Alternatively, you can always make your own nutritious sandwiches at home to bring with you.

Be mindful of beverages, too. Excess caffeine acts as a diuretic, so stick to one coffee or tea. Staying hydrated is essential to combat the extremely low humidity in aircraft cabins. To prevent headaches and fatigue, aim to drink about 250ml of water for every hour you are in the air. Bring a reusable bottle to fill up post-security, and avoid alcohol and fizzy drinks, which exacerbate dehydration and cause uncomfortable mid-flight bloating.

Exercise in the Morning

Once you arrive, your routine sets the tone. I love to swim or do some activity first thing in the morning before breakfast. It kickstarts your metabolism, boosts your energy for sightseeing, and guarantees you get your movement in before the day’s plans take over. Early morning is a peaceful time to jog or walk, allowing you to experience quiet local neighbourhoods and scenery before the rest of the world wakes up.  You then return for breakfast feeling hungry and ready to enjoy the first meal of the day.

Navigating the Hotel Breakfast

When morning hunger strikes, steer clear of the standard hotel pitfalls. Avoid the tempting highly processed, sugary cereals and croissants – as much as you may feel they are a holiday treat, they will not sustain you or give you anything nutritionally. Instead, look for unsweetened yogurt and fresh fruit. One thing I always pack in my suitcase is a supply of my own nuts and seeds, such as ground flax, sunflower, pumpkin, and pecans, as these can be surprisingly difficult to find in local supermarkets. Add these to your yogurt for a nutritious crunch. For a savoury option, load up on eggs—which are packed with protein and healthy fats—alongside sliced tomatoes, local cheese, and the most wholesome bread available.

Embrace the Local Food Choices

Most importantly, enjoy the local food culture. Visit the wonderful local markets to marvel at seasonal fruits and vegetables: ripe peaches, fresh figs, pomegranates, globe artichokes, and vibrant tomatoes. Don't forget local herbs, too—they all count toward your goal of eating 30 different plants a week. When dining out, try something unusual. If you are by the sea, dive into the local catch for fresh, omega-3-rich nutrition.

Keep in mind that you are on holiday. It is completely okay to relax your diet a little! Enjoy yourself and return home having had a great time - but relieved to be back in your own comfy bed!

RCN: July 2026