Traveling for business can completely throw off the best of intentions when it comes to making healthy food choices. Business meetings are often held at sub-par restaurants, workshops are stocked with breakfast pastries and airports have you trapped with fast food options (although, they are getting better!). This can feel overwhelming so you throw your hands up and think, “forget it. I’ll get back on track when I get home.” The only problem is you’ll feel crummy while you’re traveling, be exhausted and have to work extra hard when you get home to get back to your normal self.
With a little creativity and planning it is very possible to make healthy choices, keep your waistline in check and energy running high during your next business trip. The key is to be open to changing current habits and asking for what you need at restaurants. Your health is worth it!
Here are some simple to guide you through every meal:
Breakfast – Ask for 2 or 3 poached eggs over steamed veggies and a side of fruit. Add avocado to your eggs if they have it. This way you’ll be sure to steer clear of icky processed vegetable oils and get plenty of protein and healthy fats to make it through your afternoon meetings.
Lunch – Salad is where it’s at for lunch. Ask if they can add beans to your salad so you get enough protein. If you’re super hungry ask for an extra vegetable side or a side of brown rice to mix into your salad. Avoid the processed dressings and ask for oil and vinegar. I often ask for half a lemon and squeeze that over my salad — it’s delicious and refreshing!
Dinner – Always look at the appetizer menu first for dinner. Often one or two appetizers and a salad make a perfect dinner. Keep the bread and chip basket as far away as possible to avoid mindlessly munching on empty carbs. Replace potatoes and fries for salad or an extra side of steamed veggies. If you have a fridge in your hotel ask to have half of your meal packed up before you start eating. This is a great way to manage portions.
Snacks – Instead of defaulting to getting snacks at the gas station try and hit up a grocery store if you have time and stock up on almonds, walnuts, cashews, pecans and dried fruit. Apples and bananas are always convenient but don’t forget about carrots and bell peppers – they are very packable and make great crunchy snacks. Pick up some hummus with olive oil (no canola oil please!) for your veggies and you’re sure to never go hungry!