How to Eat Healthy While Traveling for Work or Business

Going on a work or business travel is a chance to enjoy new sights and also connect with oneself. And while it can be an exciting experience, there’s one setback - your food choices. Healthy eating while traveling is tricky! Most travelers return home feeling bloated and unhealthy. Food temptations and take-out/convenient meals are common. 

But with some planning and creativity, you’ll be able to eat healthy foods that help you stay energized, alert, and in a positive mood! I’ve outlined eight ideas that will keep you from falling off your nutrition game. You can do this.

8 Tips to Eat Healthy While Traveling

1. Stay well hydrated.

When you do not drink enough water, your body can mistake thirst for hunger. Make sure to carry a bottle of water with you wherever you go. Caffeine and sugary drinks may initially quench your thirst, but they make you lose more water.

2. Eat light in the daytime.

If you know you’re having a big business dinner, eat light early in the day. This keeps you from consuming too many calories and not burning them. At dinner, resist the temptation to feast on high-carbohydrate foods like bread and pasta.

3. Research dining options in advance.

Making the right food choices is a matter of doing a little research! Before you go, look up restaurants in your destination. Check their menu. This is especially important if you’re following a certain kind of diet, like low-carb or vegan.

4. Check how close grocery stores are.

Since you’re staying at a hotel, you’ll want to find out how close you are to grocery stores and markets. That way, you can drop by to grab perishables like bottled water, fresh fruit, or salad.

5. Pack travel-friendly snacks.

Packing your own food may be the last thing on your mind. But you’ll never know when hunger strikes. What snacks can you take with you that keep you healthy? You can have roasted nuts, dried fruit, kale chips, cheese sticks, roasted seaweed, and hard boiled eggs.

6. Keep yourself from drinking too much.

Alcoholic drinks can go with every meal on work trips. To prevent binge drinking, make sure to set a limit on how many drinks you’ll have for that day. Before you have an alcoholic beverage, drink water. That will prevent you from getting dehydrated.

7. Start the day off right with breakfast.

You’ll probably be out and active the entire day, as work and business trips can be hectic. It’s important to begin the day right by eating a nutritious breakfast. Aim to eat protein and healthy fats as they help you stay full. Skip those muffins and cookies since they’re loaded with sugar.

8. Get a good night’s sleep.

Study shows that a lack of sleep is linked to unhealthy eating behaviors and junk food cravings. Make sure that sleep is on your agenda. If you are crossing time zones, consider over-the-counter melatonin. Packing sleeping gear helps as well such as earplugs and an eye mask.

These tips should give you plenty of options to stay healthy throughout your trip. But at the same time, don’t stress about food perfection. You deserve to enjoy yourself. Just know your limitations!