Tips for Healthy Eating on the Go

If you frequently travel for work, you know how hard it is to stay away from greasy airport food.  And it’s equally challenging to avoid the huge portions that restaurants offer once you arrive at your destination. Sometimes it seems impossible for travelers to stick to a healthy routine.  Next time you’re on a business trip, use these tips to help you stick to a healthy lifestyle.

Eat Breakfast

On the day that you leave for your trip, make sure to eat a healthy breakfast that will keep you full at the airport. Try making a big bowl of oatmeal topped with fruit, or eggs and turkey bacon on a whole grain English muffin. Whatever you choose to eat, make sure it’s packed with fiber and protein to get you through a long day.

healthy eating

Pack Snacks

We all know that most airports have nothing healthy to offer.  But don’t be tempted by the sugary coffee drinks or burgers piled high with cheese and mayonnaise.   It’s best to avoid them completely and bring something better for you. Pack a small cooler on your carry-on that’s loaded with healthy choices like lean turkey breast on whole wheat topped with Hampton Creek mayo. For sides, try foods like apples, raisins, or almonds.

Avoid Excessive Alcohol Consumption

When you’re traveling for work, your first instinct might be to hit the hotel bar as soon as you arrive at your hotel. Many work functions also involve happy hour with clients. But the calories from alcohol add up quickly, leaving you feeling bloated and miserable the next day. Instead of going to the hotel bar or raiding the mini-fridge, go out for a swim in the pool or relax in the hot tub. Since you’re on a business-related trip, you probably need all the relaxation that you can get in order to gear up for a busy few days ahead.

hot tub

Evaluate the Menu

Whether you’re traveling alone or with coworkers, going out to eat is most likely inevitable. When you get to the restaurant, spend some time carefully looking over the menu to find the healthiest (and tastiest) options. Look for key words like “steamed,” “baked,” or “grilled.” Those are usually the best cooking options for health-conscious eaters. If you order a salad, ask for the dressing to be put on the side so you know exactly how much you’re adding. Restaurants have lots of customizable dishes to keep you feeling good about your choices. And there’s no sacrificing the social aspect of going out to eat with colleagues.

Stick to Simple Conference Food

Conferences often offer high-calorie pastries and sugary coffee drinks. Although it can be hard to say no, try to go for the simplest options, like fruit or black coffee. If those aren’t available, bring a little snack in your bag.  You’ll still have something to enjoy, and you won’t be tempted by watching everyone else enjoy the snack tray.

Skip Room Service

Your job is hard work, and you’ll probably be exhausted by the end of the day. However, ordering a big meal from room service late at night can cause major digestive upset.  It will  also put you over your daily calorie goal. A late night snack is fine, but keep it to small meals of fruit, nuts, or veggies. Plus, room service is known for high prices, so you’ll save a lot of money by forgoing.

Make Time to Exercise

Whether you spend the whole trip carefully managing your food choices or you have a few “cheat” days, it’s still important to exercise when possible. Try waking up half an hour early to get in a few minutes on the treadmill or elliptical before it’s time to get to work.  Alternatively, if you’re not too tired, go for a swim at night after you’re done working for the day. Swimming is great exercise that’s also relaxing and usually doesn’t feel like a workout.

hotel gym

Healthy Eating Choices Keep You On Track

Traveling for work can quickly derail your plans for sticking to a healthy routine. However, that doesn’t have to be the case. If you pack your own food to avoid airport temptations, browse the menu at restaurants to pick healthy options, and continue to get your exercise, you’ll thrive even while away on business. Although work functions tend to offer high-calorie foods, if you can avoid these at least some of the time, you’ll still be able to stay on track and you won’t feel like you have to start at square one when you arrive home.


Main Image

Oatmeal stu_spivack Hot Tub Jennifer Boyer gym Casa Velas Hotel

Linda Allen

I'm a serial entrepreneur, with a resume that makes me look like a Jane of all trades. Pretty sure we are all reluctant Messiahs, travelling through life planting seeds where ever we can. Hopefully, most of mine have been good ones! MA from Miami University (Ohio, not Florida), BA from Cal State.

You may also like...