Staying on track with your goals while traveling these holidays: Practical tips for success
Travelling close by or even overseas during or after a 6-week health program can feel like a challenge, especially when local cuisines, disrupted routines, and time zone changes come into play. The good news? With a little planning and mindful decision-making, you can stay aligned with your goals without missing out on the joys of exploring new places.
Here’s how to make it happen:
1. Prepare Before You Go
A little preparation can make a big difference in keeping your nutrition on track while travelling.
Pack essentials: Bring travel-friendly snacks like unsalted nuts, protein bars, or whole-grain crackers. These are lifesavers when hunger strikes, especially during long flights or layovers.
Research ahead: Look up healthy food options at your destination. Search for restaurants with nutritious menus, local markets, and grocery stores where you can stock up on fresh produce. Research ahead to find restaurants offering grilled fish, fresh salads, instead of high-calorie pizza or pasta-heavy meals.
2. Start Your Day Right
Breakfast can set the tone for the rest of the day, so make it count.
Opt for meals high in protein and fiber, like eggs, yogurt with fresh fruit, or oatmeal with nuts.
Avoid sugary pastries or cereals that may leave you feeling hungry soon after.
Example: If your hotel serves a buffet, build a balanced plate with scrambled eggs, whole-grain toast, and a side of fruit instead of indulging in croissants and waffles. Buffet provides the biggest test in the portion size Olympics - we know you can do it!!
3. Make Smart Restaurant Choices
Eating out is inevitable when traveling, but you can still make healthy choices:
Portion Control: Share dishes or order smaller portions to avoid overeating.
Balance Your Plate: Aim for half your plate to be vegetables, a quarter protein, and a quarter whole grains.
Skip the Hidden Calories: Choose grilled, baked, or steamed options over fried or breaded dishes. Ask for dressings and sauces on the side to control added sugars and fats.
Example: At a Thai restaurant, opt for a grilled chicken satay with a green papaya salad instead of fried spring rolls and creamy curries.
4. Stay Hydrated
It’s easy to confuse thirst for hunger, especially when you’re on the go.
Carry a reusable water bottle to stay hydrated throughout the day.
Limit sugary drinks and alcohol, which can derail your progress and add empty calories.
Example: If you’re tempted by a tropical cocktail, opt for sparkling water with lime or a herbal iced tea instead.
5. Prioritise Local, Fresh Foods
One of the joys of traveling is experiencing local cuisine, so embrace it—but with a healthy twist.
Look for dishes that highlight fresh vegetables, lean proteins, and whole grains.
Avoid overly processed or fried foods, and focus on meals that are closer to their natural state.
Example: In Japan, enjoy fresh sushi or sashimi with miso soup and edamame instead of deep-fried tempura or ramen heavy in sodium.
6. Stick to Your Eating Schedule
Jet lag and busy schedules can throw off your eating patterns, but consistency is key.
Eat meals at regular intervals to avoid extreme hunger, which can lead to overeating.
Keep your snacks handy for moments when healthy options aren’t available.
Example: If you’re flying across time zones, pack pre-portioned almonds or dried fruit to maintain energy levels during long gaps between meals. If you are flying, remember you do not need to eat all of the food in front of you - just listen to your hunger cues :)
7. Indulge Mindfully
It’s okay to treat yourself to local specialties, but do so with intention.
Savor smaller portions of indulgent foods and balance them out with lighter meals.
Avoid turning one indulgent meal into a day of unhealthy choices.
Example: Enjoy a small serving of ice-cream on a hot day but balance it out with a veggie-packed salad for dinner.
8. Find Nutritional Alternatives
Travel may mean limited access to your usual healthy staples, but creative alternatives exist everywhere.
Swap white bread for whole-grain options when available.
Choose fresh fruit for dessert instead of cakes or pastries.
Example: If your destination serves rice-heavy dishes, request brown rice or quinoa where possible, or ask for extra vegetables to replace part of the portion.
9. Track Your Progress
Keep track of your meals and how they align with your goals, even while travelling. Lets be honest, holiday time is great to relax, and if that’s what you need to do , then that’s the healthiest option, but you can still relax and not undo all of your hard work!
Use apps or a travel journal to log what you eat, ensuring you stay aware and accountable.
Celebrate small victories, like making a healthy choice at a buffet or staying hydrated during a long day of sightseeing.
10. Plan Your Return
After your trip, jump right back into your routine to maintain your momentum.
Restock your kitchen with healthy staples as soon as you’re home.
Schedule your workouts and prep your meals for the week ahead.
Example: If you’ve indulged more than planned, focus on lighter meals with plenty of vegetables and lean proteins to reset your habits.
Final thoughts
Travelling doesn’t have to derail your progress in a 6-week program. By planning ahead, making mindful decisions, and staying flexible, you can enjoy your trip while sticking to your goals. Remember, balance is key—every choice you make adds up to your overall success.
What strategies have helped you stay healthy while travelling? Share them in the comments below!