Eating healthy is a challenge, especially when you’re on the road. If you take business trips or travel for work, you’re usually pressed for time, which means you’re likely to make unhealthy food choices out of convenience. But when you return from your trip and step on the scale, you may be unpleasantly surprised by what you see. It doesn’t have to be like that. Here are some tips for eating healthy when traveling for business.
Plan Ahead
Once you know where your next destination will be, research online and find restaurants close to your hotel that offer healthier fare. Many restaurants now have their menus posted online, but they don’t always list all of their vegetable side dishes, so call ahead and see if they can offer veggie alternatives as a replacement for starchy sides. Restaurants that offer a salad bar are also a good alternative.
Be aware that most restaurants supersize their portions, so get a feel for what a portion size looks like, and don’t be afraid to leave some behind to avoid overeating. Stay away from fried foods, foods with heavy sauces, most appetizers and tell them to hold the bread basket. Ask that they go light on the oil and place the sauce on the side so you can control the amount. Drink water or unsweetened instead of cocktails, wine or sugary beverages.
Take Advantage of the Complimentary Breakfast
Some hotels offer business travelers a complimentary breakfast. Take advantage of it. When you start the day with a healthy breakfast, it’ll curb your hunger later in the day. Skip the muffins, croissants, bagels, and waffles, and choose breakfast foods that contain protein and fiber-rich carbs. Eggs, yogurt, and oatmeal with fruit are all good choices. Don’t skip breakfast when you travel. It really is the most important meal of the day.
Bring Along Healthy Snacks
Whether you’re driving or flying, you may not have access to healthy snacks, so bring your own. Packages of nuts and protein bars that are low in sugar are good take-along snacks for layovers at the airport. Packages of low-fat string cheese, pumpkin seeds and yogurt are other good snacking options or make your own nutcrackers by spreading almond butter on two whole grain crackers and putting them on top of one another. Take them along to meetings and conferences to avoid reaching for a doughnut or other unhealthy offering.
Watch What You Sip
Skip the soft drinks and fruit juice at meetings, and sip on water or unsweetened iced tea. Beverage calories add up quickly. Carry a stainless steel water bottle around that you can refill frequently to avoid sipping sugary drinks.
Stop at a Grocery Store That Has a Salad Bar
If you pass a grocery store and need a quick and healthy lunch, step inside and see if they have a salad bar. Make a salad-to-go to ease your hunger before your next meeting. Skip the croutons and other crunchy add-ons with the exception of nuts, and go light on the dressing.
Stock the Hotel Refrigerator
If your hotel has a refrigerator, fill it with containers of low-carb yogurt and fruit to avoid making a trip to the vending machine for a late night snack. They can also serve as an emergency breakfast if you wake up late and don’t have time to eat.
The Bottom Line?
Eating healthy takes planning and preparation, especially when you’re traveling for business. Plan ahead so you can avoid food choices you’ll regret when you get home and step on the scale. So how do you eat healthy when you travel?
