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How to Eat Healthy When You Travel for Work
As someone who frequently travels for work, I know how difficult it can be to eat healthy while on the road.
Between long flights, busy schedules, and limited meal options, it can be tempting to reach for convenience foods like fast food or vending machine snacks.
However, it is important to make healthy food choices while traveling for work, as this can help to boost your energy, focus, and overall health.
In this article, I will share some of my favorite tips and meal ideas for eating healthy while traveling for work.
Healthy Meal Ideas While Traveling for Business
One of the biggest challenges of eating healthy while traveling for work is finding convenient and tasty meal options. Here are some of my favorite healthy meal ideas for when I am on the road:
Make your own meals
If you have access to a kitchen or mini-fridge in your hotel room, consider making your own meals.
This can be as simple as packing some pre-made salads, sandwiches, or wraps from home, or cooking up some quick and easy dishes like scrambled eggs, quesadillas, or stir-fries.
Choose healthy options at restaurants
When eating out, look for restaurants that offer healthy options like salads, grilled chicken or fish, or steamed vegetables.
Avoid fried or heavily processed foods, and ask for dressings and sauces on the side so you can control how much you use.
Instead of reaching for chips, candy, or other unhealthy snacks, pack some healthy snacks for when you are on the go. Good options include trail mix, nuts, fruit, veggies, and hummus, or protein bars or energy balls.
This can help to prevent hunger and keep your energy levels up throughout the day.
It can be easy to become dehydrated while traveling, especially when flying or in a dry climate. Be sure to drink plenty of water throughout the day, and avoid sugary drinks like soda or juice. You can also bring a reusable water bottle with you to save money and reduce waste.
Healthy Food Options When Traveling For Work
When packing for your business trip, it is important to bring along healthy food options that will sustain you throughout the day. Here are some healthy food items to consider packing:
Fruits and vegetables
Fresh or frozen fruits and vegetables are a great source of vitamins, minerals, and fiber, and they can be easily packed and eaten on the go.
Nuts and seeds
Nuts and seeds are a nutritious and satisfying snack that can provide protein, healthy fats, and fiber. They are also easy to pack and can be eaten alone or added to other dishes.
Whole grains like quinoa, brown rice, or oats are a good source of carbohydrates and fiber, and they can be cooked quickly and easily in a hotel room or on the go.
Protein is essential for maintaining energy and focus, and it can be found in a variety of foods like chicken, fish, eggs, beans, or tofu. Choose lean protein sources and avoid processed or fried options.
Healthy fats like avocado, olive oil, or nuts can help to keep you full and satisfied, and they can add flavor and nutrition to your meals.
Things to Remember
Here are some things to remember when trying to eat healthy while traveling for work:
Before your trip, plan out your meals and snacks to ensure that you have healthy options available. This can help to prevent you from making unhealthy choices out of convenience or hunger.
While it is important to have a plan, be prepared to adapt to any changes or challenges that may arise. For example, if your flight is delayed and you don’t have time to eat, bring along some healthy snacks to tide you over until you can sit down for a meal.
Be mindful of portion sizes
It can be easy to overeat when dining out or snacking on the go. Be mindful of portion sizes and avoid overloading your plate or eating until you feel stuffed.
Don’t deprive yourself
Eating healthy while traveling for work doesn’t mean you have to deprive yourself of your favorite foods. Allow yourself to enjoy a treat or a splurge every now and then, but balance it out with healthy meals and snacks.
Healthy Business Travel Eating FAQ
Here are some common questions about eating healthy while traveling for work:
Yes, it is possible to eat healthy at airports and on airplanes. Look for airports that offer healthy meal options like salads, sandwiches, or wraps, or bring your own food from home. On airplanes, avoid processed snacks and choose healthier options like fruit, veggies, or protein bars.
If you are in a location with limited healthy food options, try to make the best choices available. For example, if there are only fast food options, choose a grilled chicken sandwich over a burger, and opt for a side salad instead of fries. You can also bring along some healthy snacks!