Travelling is a great way to reset and break out of your usual routine, but it can also make it harder to stay on top of your health goals. While your environment might change, your goals don’t have to. Staying on top of your nutrition while travelling doesn’t mean missing out, it just takes a bit of planning, intention and flexibility.

We sat down with Third Space Lead Nutritionist, Frances Smith, to hear her top tips for maintaining good nutrition while travelling.

1. Plan Ahead

It’s always worth taking a bit of time to think about your nutrition before you travel, just like you would with any other part of your trip. Ask yourself:

  • Will you have access to a kitchen? If yes, a simple food shop can help you prep a few basics and avoid relying solely on restaurants or convenience foods.
  • Does your hotel include breakfast? This can be an opportunity to start your day with a balanced meal, think eggs, fruit, yoghurt or oats.
  • Where will you be eating out? A little research goes a long way. Scouting restaurants in advance means you can find spots that align with your goals (and avoid the panic order when you’re unprepared).
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2. Support Your Immunity 

Travelling, especially flying can be taxing on your immune system. When you’re rundown, it’s not just your energy that takes a hit; your training, recovery and consistency can suffer too.

To give your body the best shot at staying well:

  • Consider bringing Vitamin C, Zinc and a quality probiotic.
  • Maintain hydration when travelling, especially on flights
  • Chew gum during the flight to stimulate saliva — this is your body’s first line of defence against incoming pathogens.

3. Bring Your Own Snacks

One of the simplest ways to maintain your usual routine is to pack some of your staple snacks. This doesn’t mean living off protein bars all trip, but having your go to options on hand can be a game changer when local choices are limited or unfamiliar.

Think:

  • Protein bars
  • Nut butter sachets
  • Mixed nuts or trail mix
  • Rice cakes or oatcakes

Bringing your own snacks helps you:

  • Stay fuelled between meals
  • Save money
  • Make more mindful choices rather than reaching for the nearest convenience food

4. Make Eating Out Work For You

Travelling often means more meals out and that’s not a bad thing. But if you’re eating out frequently, it helps to have a few strategies up your sleeve to avoid the “holiday every meal” mindset.

Here’s your quick healthy eating on the go checklist:

  • Start with protein – Grilled chicken, fish, tofu, or steak help keep you full and support recovery.
  • Load up on veg – Look for colourful dishes and don’t hesitate to ask for extra greens.
  • Skip the deep-fried temptation – Opt for baked, grilled, or roasted options.
  • Sauces on the side – This gives you control without cutting flavour.
  • Reconsider the three-course habit – You don’t need a starter, main, and dessert every time.
  • Surround yourself with support – Travel companions who respect your goals can make all the difference.

5. It’s Not All Or Nothing 

Every meal doesn’t need to be perfect.

At Third Space, we’re about building long term, sustainable habits. Nutrition isn’t about restriction; it’s about smart choices that flex with your life. Enjoy the local food and the experience but try to keep some balance and stay mindful of what helps you feel your best.