On Travel and Health

One of the most difficult things to do when travelling is to stay away from ultra-processed and sugary foods. I'm on the road multiple times a year, all over the world, for both business and pleasure. I've found that avoiding UPFs and sugary foods can feel almost impossible, but it doesn't have to be.

At the Airport

Airports can be a challenge. If you can get the kids (or colleagues) past the giant bags of M&Ms without them noticing, you'll find that most airports actually offer some healthy options. Sit-down restaurants, and even places like Wetherspoons, often have a few good choices. It's best to avoid coffee shops unless you're just getting a coffee, and of course, steer clear of fast-food chains. Eating in the terminal is also a smart move in case of delays, so you're not stuck in the departure lounge with just a vending machine full of junk. Plus, it might be awhile before you get to your hotel and find a decent place to eat.

Top Tip: Plan ahead. Look up the food outlets in the terminal, check their menus online, and decide what you'll have before you even get there.

I'm on 'oliday mate

Many of us (myself included) immediately switch into "holiday mode" the moment we enter an airport. Businesses know this, which is why they force you to walk past countless gifts, alcohol, tobacco, and sugary rubbish...it's an addict's paradise. We get into debt to travel, yet we suddenly find money to splurge on things we don't need. Then, we head straight to the bar for a beer at 6 a.m. 

Remember, this is a lifestyle change and a mindset shift. It's better to arrive at your destination with a clear head. Alcohol also lowers your judgment, making you more likely to cave in to junk food and salty snacks.

Top Tip: Use the money you would have spent on sweets, treats, and alcohol to pay for a nice meal when you arrive, or buy a book to "feed" your brain instead.

On the Plane

If it's a short flight on a budget airline, try to avoid the food and simply fast until you have better options, assuming you managed to eat at the airport. It’s likely to be highly processed on the plane, full of sugar, salt and additives, and expensive. For long-haul flights where meals are provided, go ahead and eat what's offered, but skip the sugary desserts, bread, and snacks. Just eat the protein and vegetables from the main meal and maybe the starch (like rice or pasta) if you're really hungry.

Stay hydrated.

Top Tip: Sneak some healthy snacks into your bag in case the in-flight options are poor. We also often eat and drink when we're bored or while watching the in-flight TV, so instead, pull out that book you just bought!

At the Resort

For the most part, most resorts have a great selection of food. All-inclusive hotels almost always have lean proteins, fish, and vegetable options available all day. Just don't overdo it at the buffet. If you're staying in a self-catering villa, it goes without saying that you should stock up on whole foods from a local market or supermarket and choose restaurants that offer plenty of healthy options, which most places will.

Top Tip: Plan ahead. Look up local restaurants and make a note of the ones that fit your health goals.

Ice Cream and Treats

As I've said, this is a lifestyle change. It's crucial to stay away from sugary foods and UPFs because they are addictive. You might not realise it, but as soon as you get that dopamine hit, you'll want more. It might not happen right away, but it can quickly spiral, making it easy to say, "oh forget it," and binge.

That said, you don't want to feel deprived while everyone else is enjoying themselves. Some strong willed people can switch off and on. So, if you really want something like ice cream, have it and enjoy it, but immediately get back into "healthy mode." It's all about having a strong mindset.

Top Tip: Perhaps your hotel has some sweet fruit to satisfy your craving. Check your options. If not, set a holiday rule for yourself. For example, if dessert or ice cream is your weakness, agree with yourself to have it no more than once every three days.

On Business Trips

Your airport and flight experience should follow the same guidelines as when you travel for pleasure. 

And as for food...

Breakfast

When I travel abroad for business, I usually stay in a relatively nice hotel with decent breakfast options. At worst, you can typically find some plain yogurt to top with fruit and nuts. However, always avoid cured meats, frankfurters, regular sausages, bacon, pastries, and sugary cereals. Eggs are almost always available and are a great way to start the day, as they're rich in protein, healthy fats, and nutrients. It's likely that the bread will be a UPF, so if you really want toast, don't stress, but at least try to choose wholemeal.

Top Tip: Grab a banana, some nuts, and whatever else you can grab from the breakfast bar in case lunch is a disaster or you need a snack.

Lunch

If lunch is provided in a meeting, and you don't have a say in the choice, try to pick out decent whole foods from the table. Avoid sandwiches and white wraps, which are likely made with ultra-processed bread, meats, and sauces. Wholegrain wraps are a better choice in this situation if they have them.

If the provided lunch is terrible (e.g., someone orders greasy pizza), it might be best to simply fast until dinner, when you have more control. 

Ironically, white-bread meals like pizza, white wraps, and sandwiches can cause energy crashes, brain fog, and sleepiness...often more so than hunger. I always find it odd that these foods are served when everyone needs to be at their best. Senses are actually heightened when you're hungry. So unless you feel dizzy, waiting for a better choice later might be the best option.

Top Tip: Don't be afraid to be open with your colleagues and say you'd prefer some nice, fresh options. You might be surprised by how many people agree with you. It's a great way to start a conversation about improving your life. Lead by example.

Dinner

In a city or business district, there should be plenty of dinner options. Keep it simple: grilled fish, lean meats, an omelette (no ham), salads, and vegetables. 

Top Tip: Again, plan ahead. Look up local restaurants or the hotel menu in advance to find some healthy options. Ask for dressings on the side or swap them for extra greens (fibre).

Some countries are notorious for unhealthy food. In some countries, the cuisine is heavy on carbs and cured meats. If you really can't find anything suitable and can't fast, don't stress. Just choose the best option available and don't let it become a spiral. Get back on track with your health journey as soon as you can, and don't beat yourself up about it.

Domestic Travel

Traveling around the UK can be a different experience. The hotels I typically stay at for business are Premier Inn types. These usually have a decent breakfast, and the ones with attached restaurants often offer a couple of healthy dinner options. However, I was recently at a hotel that didn't have a restaurant. It was late when I arrived, and my easiest option was either a fast-food restaurant or a local pub. I didn't go for fast food, and the pub menu wasn't much better. So, in the end, I drove five minutes to a supermarket. I bought a salad, some cooked chicken, and some fruit, and took it back to my hotel.

On the Road Again

Motorway service stations in the UK are not too bad. They usually have an express supermarket like M&S where you can buy nuts, plain yogurt, fruit, cooked chicken, and even some healthy pre-made meals (just skip the dressing, as that's usually the UPF part). Be aware that these can be incredibly expensive.

However, regular petrol stations on the road are a nightmare. They often don't have a single healthy thing...maybe some raw nuts if you're lucky. In these situations, you have to decide how hungry you really are. If you can wait until later, that may be a better option.

General Tips:

• Stay busy: Use your free time to explore and learn. When you're bored, go for a short walk instead of visiting the snack bar.

• Reward yourself: Treat yourself for making good choices with something like a massage or a great cup of morning coffee.

• Traveling, especially across time zones, can throw off your sleep schedule and leave you feeling sluggish. This is often when willpower is at its lowest and you're most likely to make poor food choices. Do what you can to adjust to the new time zone quickly. Aim to get sunlight, some stretching and exercise in the morning and avoid late night screens. A well-rested mind has a stronger defense against junk food cravings.

• Hydrate Beyond just water, consider other hydrating options. Pack some herbal tea bags to avoid sugary sodas or juices, or buy sparkling water to make things feel a bit more special. A reusable water bottle is also a simple way to stay hydrated and save money.

• Do your best, but don't stress. If you have a slip up, get back on it asap. 

Have a safe (and healthy) journey.

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