Whether you’re away on a work trip or enjoying a well-earned break, travel can easily throw your healthy habits off course. Between buffets, restaurant meals, long hours in transit, and social occasions that often involve alcohol, it’s easy to feel like all your hard work is about to unravel. But it doesn’t have to. Being prepared and mindful will help you return home feeling proud, not frustrated.

With a few smart strategies, you can enjoy your time away without derailing your weight-loss efforts. Here are simple, practical, and realistic tips to help you stay in control—without missing out.

1. MASTER YOUR MEAL CHOICES

Choosing lower-carb meals can help control hunger, energy dips, and overeating later in the day.
Opt for meals like:

• Grilled meats with salad or vegetables
• Bunless burgers or wraps with a lettuce base
• Stir-fries without noodles or rice

If you're having carbs, portion and type matter:

• Avoid carb-fat combos like cheesy pasta, buttery rice, or creamy mashed potatoes

Quick tip: If you're eating at a buffet or restaurant, fill half your plate with vegetables, add a lean protein, and keep your carb portion small.

2. CONTROL YOUR SNACKS

Snacking often leads to mindless eating, especially when you’re on the go.
Better snack options for travel include:

• Lean biltong (watch portion size)
• Air popped popcorn (about 1 and a half cups popped) 
• Nuts (small handful)
• Low-sugar protein bars
• Calorie controlled dips - Click here 
• Low calorie chip options - Click here 

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Quick tip: Top up snack plates with vegetables such as baby carrots, cherry tomatoes and cucumber slices for low calorie, nutritious snack bites in-between 

3. DRINK SMART: ALOCHOL WITHOUT THE SETBACKS 

Alcohol is a common part of socializing during travel, but it can add up fast in kilojoules and impair your decision-making around food. The trick? Be selective and stay hydrated.

Tips for damage control:

• Alternate every alcoholic drink with at least 250 ml of water, sparkling or still
• Carry small water bottles so you stay consistent—even while socializing
• Choose lighter alcohol options:
  • A beer shandy made with Lite Beer and sugar free lemonade such as Sprite Zero (50:50 mix)
  • A single spirit (vodka, gin, whisky) with sugar-free mix like soda water or Coke Zero

Avoid: Sugary cocktails, creamy drinks, double or triple spirits 

4. RETHINK YOUR COFFEE HABIT

That morning cappuccino or mid-afternoon latte might be comforting, but multiple milky coffees a day can add hundreds of calories without you realizing it.

Better options:

• Black coffee
• Coffee with a small splash of almond milk or low-fat dairy milk 
• Unsweetened rooibos or herbal teas

Avoid:

• Full-cream cappuccinos, sugar-laden mochas, or more than 2 milky coffees daily

5. PACK YOUR OWN EMERGENCY OPTIONS 

If you're frequently at the mercy of hotel meals or client catering, take along a few back-ups:

• Meal replacement shakes like options that come in sachets for easy travel eg. Optifast sachets – lightweight, easy to mix with water, and a great option for a quick meal. In winter, you can mix them with hot water for a hot chocolate-style drink.
• Protein bars or portable snacks like nuts – especially useful between meetings or long drives

6. AVOID THE EXTRAS: STARTERS, DESSERTS & SECONDS 

When eating out or at a buffet, it's easy to feel tempted to "get your money’s worth" by ordering starters or indulging in dessert.
Best practice:

• Skip the starter and dessert—stick to one main meal with portion control
• Choose lean meats and steamed or grilled vegetables
• Avoid going back for seconds (except for veggies, of course) 

Travel doesn't have to mean giving up on your health goals. With a bit of awareness, better choices, and simple planning, you can enjoy your trip and stay in control of your weight.

Remember: consistency is more important than perfection. One indulgent meal won’t undo your progress—but being prepared and mindful will help you return home feeling proud, not frustrated.

As a dietitian, I’ve seen firsthand how deeply connected our nutrition is to how we feel—not just physically, but mentally too. The food we eat has the power to shape our mood, energy, memory, and overall brain health. It's time we stop thinking of food as just fuel for the body and start seeing it as nourishment for the mind.

The Mood-Nutrition Connection
Your brain is like a high-performance machine, constantly working to regulate your thoughts, emotions, and behaviors. And like any machine, it runs best on the right fuel. A poor diet can leave this machine sputtering, while a nutrient-rich, balanced diet helps it thrive.

In fact, research shows that people living with depression often lack essential nutrients that play a role in brain function. These deficiencies can worsen symptoms and make recovery more difficult. That’s why I like to refer to healthy meals as “Good Mood Food”—they’re an everyday opportunity to nourish your brain and support emotional well-being.

What to Eat for a Happier, Healthier Brain
Start with real, whole foods—minimally processed and rich in nutrients. Aim for at least five portions of fruits and vegetables a day. These provide vitamins, minerals, and polyphenols that act like little superheroes for your mental health.
Don’t forget about omega-3 fatty acids found in oily fish, nuts, and seeds—they're like the brain’s lubricant, helping neurons communicate smoothly. Even moderate caffeine intake from coffee or green tea can support mental alertness.

Diets like the Mediterranean diet—rich in fruits, vegetables, whole grains, healthy fats, and lean protein—have shown promise in supporting mood and mental clarity. Meanwhile, researchers are exploring the potential of supplements like S-adenosylmethionine and acetyl carnitine to complement traditional treatments for depression.

Tryptophan, The Happy Hormone’s First Step.
One key nutrient in the mood equation is tryptophan, an amino acid that helps produce serotonin, often called the “happy hormone.” With the help of vitamin B6 and other nutrients, tryptophan is converted in the brain to serotonin—a crucial chemical for mood balance and sleep.

Good sources of tryptophan include turkey, chicken, nuts, and seeds. You can support this conversion process by ensuring enough vitamin B6 in your diet from foods like salmon, chickpeas, bananas, and leafy greens.

Supporting the Nervous System Through Nutrition
In my practice, two common goals are improving memory and brain health, and stabilizing mood and energy levels. Here's how I guide clients:

• For better mood and energy: Include anti-inflammatory foods daily such as vegetables, berries, legumes, nuts, and seeds. Add B vitamin and protein-rich foods like fatty fish, chicken, eggs, avocados, and reduce sugary or overly processed foods.
• For brain and memory support: Eat foods that fight neuroinflammation—think turmeric, rosemary, chili, berries, oily fish, dark chocolate, and red cabbage. Support brain cell communication with foods like cocoa, green tea, leafy greens, and shellfish. And don’t forget healthy fats—omega-3s from oily fish, chia seeds, and olive oil are key.

Mental health is complex, but your daily meals can be a powerful tool to support it. If you’re looking to improve your mood, memory, or energy naturally, start by tuning in to what’s on your plate.

Have you ever wondered whether the way you cook or store your food could be making it less nutritious? As a dietitian, I often see well-intentioned meal prep go sideways—not because of the ingredients, but because of how they’re handled. Here’s the good news: With just a few smart tweaks, you can preserve more nutrients, reduce waste, and get better flavour and value out of every fruit and veggie in your kitchen.

Let’s unpack two key pillars of better health in your kitchen: Preparation and Storage.

How Cooking Methods Impact Nutrition:
Cooking isn't just about flavour—it also changes how our bodies absorb nutrients. While it improves digestibility and enhances some nutrients (like lycopene in tomatoes or protein in eggs), it can also break down fragile vitamins like vitamin C and many B vitamins.

To get the most nutritional bang for your buck:

✅ Do:

• Steam, microwave, or stir-fry veggies where possible. These methods use less water and gentler heat—perfect for preserving water-soluble nutrients.
• Keep cooking time short, especially for leafy greens and cruciferous veg.
• Cut veggies after cooking when possible to reduce exposure to heat and air.
• Use cooking liquids in soups and stews. Nutrients that leach out during boiling can be reclaimed this way.
• Leave the skins on—they’re packed with fiber and antioxidants.

❌ Don’t:

• Boil vegetables for long periods, especially in lots of water.
• Peel produce unnecessarily—this can increase oxidation and vitamin loss.
• Use baking soda when cooking vegetables. Although it may keep the color vibrant, it speeds up vitamin C breakdown.

​Fun fact: Steaming spinach preserves up to 91% of its vitamin C, while boiling it can slash that number in half!

Fresh Produce Storage:
Nutrient-rich produce can lose its power (and appeal) quickly if not stored correctly. Knowing where each fruit or veggie belongs can help it last longer, taste better, and retain more nutrients.

Room Temperature vs. Fridge: Quick Guidelines

• Ripen on the counter, then chill to extend freshness: This works well for avocados, bananas, peaches, and pears.
• Straight to the fridge: Most vegetables (like broccoli, carrots, leafy greens) last longer when chilled.
• Leave at room temperature:
  • Tomatoes – Chilling dulls their flavour.
  • Garlic and onions – Keep them in a dry, airy place (away from potatoes!).
  • Potatoes and sweet potatoes – Store in a cool, dark spot—not in the fridge.
  • Pumpkin and butternut – Happy in a pantry or under-counter shelf.

Fruits that like it cold from the start:

• Berries and grapes – They spoil fast and need the cold. Don’t wash until you’re ready to eat them.

Fridge Smarts: Are You Using Your Crisper Drawers Right?
Your fridge drawers do more than just store salad ingredients—they regulate humidity, which impacts how well your produce lasts.

Here’s how to use those sliding vents like a pro:

• High Humidity (vent closed): Best for leafy greens and vegetables that wilt—spinach, kale, lettuce.
• Low Humidity (vent open): Ideal for fruits that produce ethylene gas, like apples, avocados, and pears.
• Only one drawer or no vent? It defaults to high humidity—stick to veg.
• Two drawers? Use one for high humidity (veg) and the other for low humidity (fruit).

Tip: Keep crisper drawers about two-thirds full. Overpacking reduces airflow and speeds up spoilage.

Containers Matter Too:
Skip the plastic if you can—especially for hot food or regular use.

• Best choices: Glass (non-reactive, odour-resistant), food-grade stainless steel, or BPA-free silicone containers.
• Avoid old or scratched plastic, as it may leach chemicals like BPA over time, especially when reheated.

Extra Storage Tips to Keep in Mind: 

• Don’t pre-wash produce. It speeds up spoilage by adding extra moisture. Wash just before use.
• Keep produce whole until you're ready to eat or cook. Cutting increases surface area, accelerating oxidation and nutrient loss.
• Store herbs smartly:
  • Soft herbs (like parsley, coriander): Treat like flowers—stems in a glass of water, loosely covered.
  • Hard herbs (like rosemary, thyme): Wrap in a damp paper towel and place in a sealed bag in the fridge.

Food is fuel, but it’s also an investment—into your health, your wallet, and the planet. With a few mindful cooking and storage habits, you can protect that investment, waste less, and get more nutrients with every bite.
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Need help personalising your nutrition game? Get in touch—I’d love to help you make your food work smarter for your health.