104. Nutrition tips for healthy eating when travelling
In this conversation, I share my practical tips for maintaining weight while traveling. I talk about the importance of making intentional food choices and focusing on weight maintenance rather than weight loss. I also highlight how to balance indulgence with good nutrition, prioritise protein intake, be mindful with alcohol, and keep active during trips. My goal is to help you enjoy your travel experiences without stressing about gaining weight.
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How to Travel Without Gaining Weight: Practical Nutrition Tips for Holidays and Work Trips
Many of us know the feeling — you head off on a holiday or conference, enjoy amazing food, drinks, and experiences, and then return home to find the scales creeping up. A few days of indulgence is one thing, but weeks away, or frequent travel for work, can add up to significant weight gain over time.
The good news is that you don’t have to choose between enjoying your trip and maintaining your weight. With a bit of intention and awareness, it’s entirely possible to return from holidays feeling refreshed, not regretful.
Why Weight Maintenance is the Real Goal
Most people focus on weight loss before a trip — chasing the elusive “holiday body.” But the harder (and more important) skill is weight maintenance. Anyone can lose weight with enough restriction, but it’s staying steady in real-life situations — like travel — that makes the biggest long-term difference.
Buffets and Portion Awareness
One of the biggest traps on holidays is buffets. At home, you might have muesli, toast, or eggs for breakfast. At a hotel, suddenly croissants, pastries, and multiple hot dishes appear. Each meal might add an extra 200–300 calories compared to your normal intake. Over a week or two, that adds up.
A simple trick is to compare your plate to what you’d normally eat at home. Does it look similar in size and balance, or are you doubling your portions just because the options are there?
The One Meal Splurge Rule
Rather than trying to eat perfectly all the time, choose one meal of the day where you indulge. Maybe breakfast is the hotel buffet, or dinner is a big Italian pasta. If one meal is more energy-dense, keep the other meals closer to your normal everyday eating. This way you enjoy the highlights of travel without tipping into an energy surplus three times a day.
Protein Keeps You Grounded
Protein is a game-changer for staying satisfied. Whether it’s eggs at breakfast, lean meats, fish, yoghurt, or even protein snacks you’ve packed, prioritising protein keeps you fuller and less likely to overeat later. When conference catering is hit-and-miss, having a protein bar or boiled eggs on hand can make all the difference.
Don’t Forget Hydration
Often what feels like hunger is actually thirst. Keep water on hand, especially when travelling in hot climates. Alcohol can be a hidden source of energy too — with a bottle of wine adding up to 700 calories. Be intentional: do you want to enjoy wine, dessert, or both?
Keep Moving
You may not get your usual gym sessions in, but walking is powerful. Exploring a city on foot can easily get you 15,000–20,000 steps a day, helping balance out any extra intake. Incidental activity is one of the easiest ways to stay on track while still soaking up the experience.
Enjoy, Don’t Restrict
Most importantly, holidays are about enjoyment. The goal isn’t to eat perfectly, but to be intentional. Have the pasta, the croissant, or the gelato — just not at every single meal. Savour what matters most, balance it out with basics like protein, veggies and movement, and you’ll return home feeling like yourself.
Travel doesn’t have to mean weight gain. It’s about finding the sweet spot between indulgence and intention.
