Tips To Eat Healthfully When Traveling for Business

Traveling for business can be challenging, with extended hours on a plane, hectic agendas and long meetings with colleagues. You barely have time to sleep, let alone think about how you will find healthy foods to eat, but there are some steps you can take to eat right while you’re away. By taking a few extra minutes to adequately prepare for your trip and making wise choices when you are on the road, you can fuel your body and get the energy you need to power through your busy days.

Step 1

Pack snacks for while you’re en route and for your destination. Popcorn, pretzels, chopped vegetables and fruits, nutrition bars with five or fewer natural ingredients, granola and trail mix can be snacks for your flights and airport layovers. They also serve as a quick breakfast on-the-go.

Step 2

Choose deli-style meals when you are stuck eating at the airport. Customize your own sandwich with lean meats, vegetables and whole grain breads, choose broth-based soups and select salads with vinegar and olive oil.

Step 3

Choose cereals, fruits and proteins if your hotel offers a continental breakfast. Avoid muffins — which often look healthy but can contain 350 calories or more and 600mg of sodium — bagels, pastries and doughnuts. Grab a couple of pieces of fresh fruit to enjoy as a snack later in the day.

Step 4

Speak up when you’re going to group lunches or dinners, and tell your co-workers or colleagues that you prefer to dine at restaurants that offer healthy options. If you wind up at a restaurant that primarily serves calorie-laden, high-fat, high-cholesterol meals, don’t be afraid to make special requests. If you have food allergies, call ahead of time to make sure the restaurant can accommodate your dietary restrictions.

Step 5

Watch your portion size at restaurants, and don’t feel obligated to eat your entire entree. Many restaurant portion sizes are large enough for two meals or more. Instead of a rich, high-density appetizer, order a salad, clear soup or shellfish such as shrimp cocktail. Take leftovers back to your hotel room and store them in the refrigerator to enjoy the next day at lunch or as a snack.

Step 6

Limit your number of high-calorie alcoholic beverages if you meet for cocktails after the work day. Watch out of drinks with high-sugar additions such as margaritas and cocktails with fruit juices or soft drinks. Choose drinks with club soda or on the rocks, or choose a glass of wine.

“Tips To Eat Healthfully When Traveling for Business”, Written for Vertex Fitness Personal Training Studio by Ashvini Mashru, RD