Business travel seem glorious and glamorous – flying to new
cities or across the globe, dining on local cuisines and deriving maximum
benefits from these business trips. But those who must travel often can suffer
stress regardless of profession and it can be taxing on your health.
One way that can ruin your health when you are constantly
traveling is falling into bad eating habits. Traveling constantly makes it
difficult to eat healthy. Between waiting at the airport and attending
meetings, a healthy meal isn’t always your priority. And eating options are few
and there are chances that one would skip the hassle of looking for a meal.
Those who are in a rush are prone to grabbing fast food and snacks from vending
machines. These are really unhealthy practices and are bound to cause a toll in
However, eating healthy while on the road doesn’t have to
feel like a chore if you plan ahead. Maintaining smart eating habits has the
power to keep energy levels up and even has a drastic impact on your mood. For those who want to maintain their health,
there are few smart eating options to choose from to maintain a clean diet.
Most food choices at the airport or on the plane tend to be
fairly unhealthy, so it’s better to pack your own food and snacks. If you worry
about TSA rules regarding food, there are certain non-perishable foods that are
allowed. Maybe you can’t pack a meal but you can at least bring along a
selection of healthy snacks. In fact, this is important not only while you’re
traveling, but throughout the entirety of your business trip. Dry snacks can easily fill you up and are
easy to take with you through security checkpoints at the airport. Pack beef
jerky, nuts (particularly, almonds, walnuts, cashews), and seeds or packets of
almond butter are ideal options that are travel friendly.
Trail mix, nuts, dried fruits and other “baggie” types of
foods pass muster with TSA. Some good choices are dried fruit roll-ups, nuts,
cereal mixes, energy bars, and candy mixes.
In case you are not one to plan so far ahead, kiosks in the
airport can provide you with some healthy snacks. They aren’t full meals but to
hold you over until you eat a more substantial meal. Go for fruit cups, low-fat
yogurts, bananas or apples, string cheese, vegetable and fruit juices. Be sure
to stock up on water too since flying can dehydrate you.
water with you. It’s easy to forget to drink water when you’re on the road, but
you cant. Not only does it lead to dehydration, but it also makes you feel ill
when you don’t have enough. It means headaches and other ailments, and all you
need to avoid them is plenty of water.
If you are someone
with special meal requirements, talk to the airlines ahead of time to order special
Doing this offers you a couple of benefits right off the
bat. First, you know that while you’re on the plane, you’ll be eating something
that’s healthy. Second, if you’ll spend a long time in flight – like you’re
flying over the ocean – you’ll be served many meals. Eating like this on the
plane means you wont be at the mercy of the junk food in the airport
Dine at healthy
It’s unavoidable on business trips to completely forego
dining at restaurants. However, make it a point when you arrive at your
destination to dine at healthy restaurants. Research ahead of the trip, if not,
you can ask at the hotel’s front desk. Check the menu ahead; gravitate toward
places that offer a nice salad menu with low-calorie dressings or dressings on
the side, healthy staples like steamed chicken or fish with brown rice or
veggies, sandwich with whole wheat bread and veggies, non-cream based soups.
Instead of soda or sugary drinks, opt for water or sparkling water. If you do
find a healthy place, be sure to order some to-go items if you know that you’ll
be stuck in meetings all day. Having food with you allows you to sneak in a
bite or two between your meetings.
If you’re in a bind and have to dine at fast food joints, order
your burger bun-less and save those carbs for another day.
intake while you’re on the go by choosing to drink sparkling water instead of
It’s easy to
get caught up in the moment during happy hours and other events but now is not
the time to fill yourself with so many empty calories. Rather than asking for
that margarita, ask the bartender for a glass of wine or a low-calorie beer.
You can still have a drink, but it’s one that won’t offer you a full day of
If you have a tendency to drink alcohol on the road, you’re
going to want to offset its effects by drinking lots of water. Same goes if you
spend a lot of your travel time in planes. You’ll dry up quickly under these
circumstances. Your body needs water in order to function correctly. Drink more
water while on business.
Never skip breakfast
Breakfast truly is the most important meal of the day. Even
if you have to get up at 3 am to catch an early flight, it is essential that
you try to eat a healthy, hearty breakfast. Whether at home, a hotel or the
airport — breakfast will help you avoid suddenly getting hungry later in the
day and thus snacking or making poor food choices. Of course, you’ll want to
pay close attention to what you’re eating, which means skipping any greasy,
fried foods or sugary items.
healthy, try something with protein, and be sure you’re making wise decisions
at breakfast, such as only one piece of bacon rather than five.
Bring packets of sugar-free oatmeal with you for your hotel
room, which you can make by pouring hot water from the coffee maker into a bowl
for a healthy breakfast option that will allow you to skip the pancakes or
French toast at the continental breakfast.
Eat smaller portions,
get a half-order
Eating smaller portions during the day will allow you to
avoid an afternoon crash and will prevent you from picking up fast food during
the day if you haven’t eaten for several hours.
way to eat healthier is to go for the half-order options at restaurants. A
half-order is usually still a good size meal and saves you money.
Nothing tastes like a home cooked meal. If you’re away from
home, then you’ll want to go with the next best option, the hotel-cooked meal.
If you are lucky enough to be offered apartment-style living arrangement in the
hotel for your extended stay, take advantage to it. Visit nearby grocery store
and stock up on foods you normally eat at home if possible. Aside from the fact
that this gives you a taste of home, it also allows you the most control over
how and what you eat and drink. It can be a much healthier and cheaper option
for you in the long run.
If you’re staying in an extended-stay hotel that’s near a
grocery store, be sure to stock up on groceries and cook in your room. Many of
these establishments offer kitchenettes, where you can make your morning coffee
and cook meals.
Visit the grocery store to stock up on some snacks that you
can enjoy in your hotel room. Granola, fruit, and protein bars will allow you
to indulge in healthy snacks in between your meals.
Being on the road takes a toll on your diet. Too much time
spent on airplanes can leave you dehydrated, feeling a bit under the weather,
and craving some of your favorite comfort foods. However, a little-advanced
planning goes a long way toward helping you eat smart on the road. It’s likely,
in the end, that you’ll see that these steps are worth it.