Business travel brings about many challenges to those who are trying to eat healthy. But while it can be difficult, it is not impossible! Here are three ways to maximize your diet while away from home.
1. Plan Ahead
If you’re traveling through different time zones, and your sleep schedule is off, your hunger and fullness hormones may be off as well, making you more inclined to overeat. Take charge by planning your day out ahead of time. Make sure you always eat something of substance within the first hour of waking, and have a meal every 4-5 hours. Skipping meals can lead to excess snacking and you will be more likely to choose less nutritious foods throughout the day. Keep healthy, portable snacks like nuts, dried fruit and granola/granola bars in your travel bag to make this easier. (Here are some on-the-go snack ideas.)
2. Control What You Can
While you can’t always control where a dinner meeting is, you can control meals and snacks on your own. Skip the giant hotel muffin for breakfast, and make it a priority to have protein, fruit and healthy carbs in the morning. Always aim to have either a fruit or veggie every time you eat and make snacks nutrient-dense by swapping out vending machine chips with a banana or a handful of almonds.
3. Maximize the Menu
A 2013 study in the Journal of the American Medical Association found that the average meal in a sit-down restaurant contains over 1,100 calories, nearly 90% of your daily fat needs and 151% of the recommended daily intake of salt! Choosing a large salad while the rest of your group ordered surf and turf may be taboo, so here are some ways to make your meal more nutritious to keep you healthy.
- Select foods that are grilled, steamed, boiled, baked, and fresh.
- Avoid foods that are smothered, fried aioli, au gratin, and crispy/crunchy.
- Always pick a dish with veggies; they’re full of important nutrients and will fill you up.