Before printing your next boarding pass, plan ahead so that you can stay healthy with proper nutrition on the road.  There is no reason you have to succumb to greasy fast food while on the road. Try out these healthy eating tips for the Business Traveler and stay well nourished.

Before booking your next hotel room, do a little research and make sure it has mini refrigerator and then Google search for the closest grocery store or market. Then add some sandwich size baggies to your suitcase.

Stock your mini fridge with precut and washed vegetables, salad, fruit, smoked salmon deli meats, cream cheese and whole grain crackers and buns and water.  Skip the morning complimentary breakfast and instead eat in your room. You can also make a sandwich you can bring with you for lunch or for a snack because you packed the baggies in your suitcase!

Don’t leave for the airport empty handed. Pack Healthy Snacks into your suit case or carry on. Purchase a small container and bring nuts such as almonds, walnuts, or cashews with you. Protein and fat will keep you satiated longer and provides key nutrients that your body can use. Add some raisins, dried cherries or cranberries for a sweet low calorie snack. Be sure to pack extra baggies for packing lunches from your hotel room

Traveling is hard on your system, the recycled air on airplanes is drying and that can leave you dehydrated.. A mere 5% drop in water levels causes 25 – 30% loss of energy. Mild dehydration can cause your metabolism to slow by 3%.  Water not only keeps you hydrated it can aid in keeping you slim and ward off hunger.

It seems frequent flyers and constipation go hand-in-hand due to jet lag, time zone changes, not eating properly and not enough water. Tuck a baggie of fiber such as light weight psyllium seed husk into your suitcase. Fiber will keep you full and it will also keep you regulated.

Traveling means restaurants and you don’t have to blow your waistline.  Skip the bread, appetizers and sauces. Opt for seafood, fish or poultry. Go for bison or venison as these lean healthy choices contain essential fatty acids and key nutrients that will keep you slim and fit. Choose salads and grilled or steamed vegetables over rice, pasta and potatoes as they are lower in calories and high in key nutrients.

If you want to toast to your promotion or new account raise your glass with dry red wine which has the least amount of calories than any other alcohol drink.  If you cannot pass up dessert due to offending your business partners, remember the three bite rule; three bites and then push the desert away. If you show your dinner companions that you are serious about a healthier mindset, you may just start a trend.

You may not be able to control delayed flights, dinner dates and an unpredictable lifestyle, however you are in control of choosing a healthy and fit lifestyle. Take the time and energy you put into your career and apply it to health.  Your attitude and appearance are a direct reflection of who you are.

Healthy Eating Tips for the Business Traveler

Travel checklist:

  • Pack plastic baggies, fiber, plastic spoon, fork, healthy snacks into your suitcase
  • Make sure your hotel room has a mini fridge
  • Find nearest grocery store and stock up on water and food for breakfast lunch and snacks
  • Skip bread, appetizers and sauces when eating out at a restaurant
  • Choose lean meats, fish, seafood and poultry
  • Drink low calorie red wine
  • Drink lots of water
  • Keep desert to the 3 bite rule

Be sure to use the healthy eating tips and keep nourished!

The information provided in this article has not been approved by the FDA or Health Canada and is not intended as a substitute for consulting with your physician. This article is not recommending changing any treatment or medication you are taking without consulting with your personal physician or qualified health care practitioner. Before implementing any suggestions seen here please consult with your physician or qualified health care practitioner.

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