How do you stick to a healthy diet while traveling for business? We have a few ideas to set you up for success when it comes to your diet.

The Challenge of Eating on Business Trips

Business trips can be challenging. You face long hours in cars, on planes, or on trains. Not to mention the time spent conducting business in meetings, seminars, conventions, or even one-on-one time with colleagues or clients. With barely enough time to sleep, it is no wonder that you might struggle making healthy eating choices.

Tips to keep you on track

The good news is there are steps you can take to eat right while you’re traveling. If you take a little extra time to prepare before depart and make smart choices on the road, you can properly fuel your body and get the necessary energy to make it through your busy days.

Let’s take a look at some suggestions for staying healthy:

Bring your own snacks

Before you leave home, pack up some quick and easy on-the-go snacks to take with you. Think about easy to eat, energizing foods like popcorn, pretzels, chopped vegetables, fruits, nutrition bars, granola, and trail mix. Many of these options can serve as quick breakfasts for you, too.

Be selective in the airport

When you are stuck eating at the airport, there are some simple choices you can make. Turn to deli-style meats and customizable sandwiches over other fast food fare. Choose lean meats, vegetables, and whole grain breads. Broth-based soups and salads with light dressing are also wise picks.

Avoid temptation

When faced with a doughnut or pastry platter at a meeting or conference, do your best to skip it. Opt for fresh fruit or a whole grain bagel with nut butter if those options are available instead. Better yet, dig into that stash of ready-to-eat snacks that you packed.

Don’t drink your calories

When it comes to beverages, it is best to steer clear of high-sugar, high-calorie, or artificially sweetened soft drinks and fruit drinks. Drink water, tea, or coffee instead. You can potentially save hundreds of calories and unwanted grams of sugar with this simple step.

Customize your lunch

When choosing a sandwich for lunch, look for varieties with fresh vegetables and whole grain breads. Also, ask for any dressing to be given to you on the side, and substitute fruit or pasta salad for chips.

Keep tabs on your alcohol

If you decide to imbibe alcohol after hours, limit the number of high-calorie drinks you ingest. Try to avoid those drinks with high-sugar additions like margaritas or cocktails with fruit juice or soft drink mixers. Drinks made with club soda or served on the rocks are better, as is a glass of wine.

Be mindful of your snacking

Avoid the mindless eating of snacks throughout the day. These temptations can be found in the form of pretzels or chips set out at meetings, candy from a jar on someone’s desk, or even nuts at the bar during cocktail hour. Turn to those pre-packed snacks for a better alternative.

Select lighter fare at dinner

It is usually easier to make smart choices at dinner as there are more options to choose from. If you are looking for an appetizer, try a simple salad. For your entrée, look for simply prepared dishes. Salmon, lean beef, chicken, or vegetarian options are best. Try to avoid cream sauces. Have a vegetable or plain baked potato for your side. Another option is to split an entrée with another person or even request a half order, if possible.

Stock your mini-fridge

If your hotel room offers a microwave and mini-fridge, head to a local market or grocery store and buy some healthy essentials that you can prepare yourself. This takes the guesswork out of some of your meals.

Treat yourself

It is perfectly okay to allow yourself a splurge once in awhile to satisfy your cravings. If you have a weakness for chocolate, take along some small pieces that you can have as dessert. Or, if you want to, start off your day with that fancy coffee.

A final warning

If you are trying your best to stay healthy, don’t isolate yourself from socializing just because you’re afraid there might not be anything for you to eat. Almost every menu will have an item that you can turn into a healthy meal. Request sauces on the side, meats to be grilled rather than fried, eat an appetizer for your entrée, or sip on club soda if you don’t want to drink alcohol. A healthy lifestyle shouldn’t keep you out of society, especially when socializing might be necessary for your success.

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