How to eat well while travelling

Travel throws off routines: early flights, long drives, hotel breakfasts and tempting local food. The aim isn't to eat perfectly on the road. It's to stay roughly on track so you come home feeling good, while still enjoying the trip.

Pack snacks

• Nuts and seeds
• Fruit that travels well, like apples, bananas and clementines
• Wholegrain crackers or rice cakes
• Roasted chickpeas
• An empty water bottle to fill after security

Having something with you means you're not stuck choosing between an overpriced pastry and nothing at all.

At the airport or service station

Look for meals built around protein and vegetables: salads with chicken or eggs, sushi, wraps, soup or a grain bowl. Most places now have at least one balanced option.

In hotels

• At breakfast buffets, start with eggs, yoghurt and fruit before the pastries
• Book a room with a fridge or kitchenette if you can
• Pick up fruit, yoghurt and salad from a local supermarket

Enjoy the local food

Trying new cuisines is one of the best parts of travelling. Many traditional dishes are naturally balanced, built on vegetables, grains, beans and fish. Eat slowly, share plates, and stop when you're satisfied.

Stay hydrated and keep moving

Flights and hot climates are dehydrating, and thirst can feel like hunger. Drink water regularly and explore on foot where you can; walking a new city is the best kind of exercise.

Get back into routine

The most important meal of a trip is the first one at home. Plan your first few days back before you leave, so your fridge is ready and your routine restarts straight away. Mealful lets you build a plan and grocery list in minutes, even from the airport.