1. Self cater where possible

• Take a bag of muesli with you and store some milk and yoghurt in the hotel fridge, to ensure a healthy breakfast.
   
• Rather than eating dinner in a restaurant every night, try picking up a bag of mixed leaves, a tub of cherry tomatoes, an avocado, a small tin of fish, and a lemon. From this you can make a simple salad, which you can then pair with a crispy bread roll and some fresh fruit for a light, instant meal.
   
• Jules from Stonesoup has two ways of making a salad on the road.

2. Pack healthy snacks

• Roasted almonds, dried fruit, a box of muesli bars, none of these will take up much space in your suitcase, but they're all healthy, low GI and filling snacks.
   
• If you have time before leaving then you could make and pack some quinoa patties, cottage cheese muffins or banana and oatmeal cookies. Each of these can double as both snacks and breakfast.

3. Start your day with a balanced breakfast

• Have some muesli and yoghurt in your room.
   
• Pick carefully from hotel and cafe menus.
   
• Choose poached eggs with a side of grilled tomatoes and spinach or avocado and tomato on wholegrain toast.

How do you eat well when travelling?

Nutrient rich, easy to eat foods

1. Dried apricots and figs
    
2. Nuts, like almonds and cashews
    
3. Tubs of yoghurt
    
4. Cherry tomatoes
    
5. Sticks of cucumber or carrot
    
6. Wholegrain crackers
    
7. Small tins of tuna, salmon or sardines
    
8. Cubes of cheese
    
9. Make some muffins, for example mini versions of these Carrot & Ginger Muffins
    
10. Bananas, apples, mandarins and other easy to eat fresh fruit
     
11. Packs of tinned fruits
     
12. Boiled eggs
     
13. Small tins of baked beans
     
14. Strips of pan fried tofu
     
15. Small Banana & Oatmeal cookies

What foods do you take to work?

My 5 tips for eating well when you don't have a lunch break:

• Get yourself a small cooler bag or a large lunch box, so you can take everything with you to work. You can't rely on good food being accessible while you're at work, so you need to take it with you.
   
• Make a list of portable, no-prep foods, which you like and are easy to eat. Buy these foods during your weekly shop.
   
• Aim for a variety of foods. While crackers are easy to eat, it's not wise to just eat them all day. So aim to buy foods from different food groups, including vegetables. By varying your sources you'll be improving the way you eat.
   
• Each evening, pack your lunch box with a selection of portable foods.
   
• During the day try to eat something from your food supply every few hours.

• The myth of ripe produce: Have you ever purchased supposedly "vine ripened" tomatoes or "ripe and ready" avocadoes, only to find they're not ripe at all? I certainly have and here's a piece from The Guardian discussing the problem.
   
• Great snack: Love this idea from Mademoiselle Slimalicious for spi cy roasted chickpeas. Canned chickpeas are cooked in a frying pan with some olive oil, coriander, cumin, garlic, thyme and chilli flakes. A great sounding snack.
   
• Desk lunches & egg sandwiches: Grea t piece from Mummy I Can Cook about eating lunch at your desk and the secrets to making a good egg sandwich. Eating lunch at your desk is not the best strategy, but as Shu Han says "sometimes there's no way round a desk lunch".
   
• Vegetables as instruments: Brooklyn musician j.viewz goes to the grocery store, buys some vegetables and then uses them to make music. What more could you want? Via Lemonpi.
   
• Why is everyone always giving my kids junk food: Interesting article from Professor Yoni Freedhoff, asking why every single social event and kids activity has to include junk food? He esimates his children are being offered an average of at least 600 (2,500kJ) calories of junk every week.

Have you spotted any interesting links recently?