10 Healthy Eating Tips for Holiday Travel

10 Healthy Eating Tips for Holiday Travel


Being confined to the cramped space and high sugar meals of an aeroplane for several hours can have a number of detrimental effects on our bodies, leaving us feeling tired and bloated when we eventually reach our healthy holiday destination. Transform your journey with a healthy change of pace as we share our 10 healthy eating tips for holiday travel.


1. Plan ahead

Enduring a long-haul flight can be hard work on your body, so plan ahead with how you want to refuel during the journey. Depending on which holiday destination you are flying to, you may not be allowed to carry certain foods through security, so do your research and bring what you can or have a list ready for when you reach the lounge and duty free shops.

2. The night before

The meal you eat the night before your flight is very important; your digestive system needs to have enough time to break it down efficiently before you jet-off. A low carb meal eaten before 7pm is recommended so that you have a good night's sleep and you're re-energised before you board your flight.

Eating healthy high-fibre snacks before your flight is a good idea

Eat high-fibre snacks before your flight

3. Before you go

Foods with high-fibre can help you to feel fuller for longer, so by eating a high-fibre cereal or porridge before your flight, you’ll feel fuller for longer. Superfoods like blueberries are also a great addition, giving you a boost of key nutrients before your trip. Protein rich food are also an effective way to maintain and increase your energy levels throughout the journey.

4. Prevent nausea

It may be only a temporary nuisance, but many people suffer from motion sickness when travelling. It has been suggested that eating ginger or drinking ginger ale before take-off can help prevent the symptoms of nausea and leave you feeling more settled. 

Taking supplements before your flight can help you to avoid jet lag

Take supplements that can help you avoid the dreaded jet lag

5. Supplement

If you’re a frequent flyer you may have come across a supplement called melatonin to avoid jet lag. A naturally produced hormone that is vital to the human body’s sleep vs. awake operation, melatonin supplements are considered fairly gentle, but as always cannot be used as a miracle cure and must be taken according to guidelines.

6. Avoid sugary snacks

Sugar quickly enters your blood stream causing a shock to specific organs and affecting the hunger hormone Ghrelin (the hormone that stimulates appetite) which means sugary snacks will actually encourage you to eat more. Some of the detrimental effects of sugar include providing us with short-lived energy highs, followed by equally fast drops of energy, which intensifies cravings for more sugar. 

Healthy greens provide lots of nutrients

You can never go wrong with healthy greens

7. Eat right

The meals offered by airlines are usually loaded with sugar and starch and can cause you to feel bloated and sluggish. Bring your own healthy snacks, such as dried fruits, nuts and seeds, for an energy boost, minus the additives and preservatives of the processed meals on-board.

8. Eat small and often

The frequency of meals you have in a day is also important; five to six meals a day, in smaller portions, are a good recommendation when traveling. Eating large meals can make you feel lethargic, whereas smaller meals give you more balanced energy throughout the day.

 Juices are great for providing nutrition and energy

Juices can provide you enough nutrition and energy to last your flight

9. Bring a healthy juice

Easier on your digestive system and chock-a-block full of essential vitamins and minerals, freshly made vegetable and fruit juices are a great way to begin flushing out toxins when on your way to a detox holiday for a healthy cleanse. Try kale, grapes, cucumber and an apple to get an energy boost or grapefruit, oranges and kiwis to aid your immune system.

10. Keep it colourful

Not applicable to artificial colours – different colour natural foods provided different nutrients and play different roles in the body. Meaning that the more colours you have with the fruit and veg you choose; the more vitamins, minerals and anti-oxidants you provide your body with.


Talk to one of our Travel Specialists on or contact us here to discuss tailor-making your perfect healthy holiday.

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