Field Guide 12 — Travel Eating

Airport food is not your enemy. Mostly.

Travel wrecks eating routines, but the body responds to your net intake across days, not to whether any single meal was perfect. Three priorities carry you: protein at every meal, one vegetable-dense meal a day, and reasonable hydration. Past that, enjoy the trip. The real travel-eating mistake is not eating the wrong food; it is eating until you cannot function. Brad treats every trip as caloric licence and quietly puts on four kilos across the year. Susan eats slightly above maintenance and resumes normal life at home. The framework for airports, restaurants, conferences, and hotel buffets, and a firm no to the idea of cutting on holiday.

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.