Travelling for Work: How to Eat Healthy & Stay in Shape

Maintaining healthy habits can be hard enough for professionals who remain close to home, but it can be much more difficult to maintain a healthy diet and exercise schedule when business travel is added to the mix. Professionals will find guidance in this guide on how to pick nutritious meals, keep up with exercise, and prevent popular meal errors while on business trips. Furthermore, there are guidelines for applications that will keep people on track while they travel with their diet and exercise.

  • A survey focused on millennial’s done by Hilton Hotels & Resorts revealed that 44% gained weight during business trips
  • An On Call International survey revealed that 44% of professionals are more likely to indulge in unhealthy foods whilst away on business trips than they would be at home.

Follow these tips to eat healthy and stay in shape even when you are travelling:

1- Eating Well on a Work Trip

While business travel can feel like a good getaway from day-to-day office life, during these trips, individuals should be careful not to overindulge. Some ideas for healthy foods that individuals should pack when they fly to satisfy their appetite and keep their calorie count down are below.

Perishable foods: For their journey, business travellers planning should pack some perishable foods that can be kept cool by putting them in a soft-sided cooler. It is best to pack foods in single portions that can be divided by thin, resealable plastic storage bags to prevent overeating. The following are perishable staples for a business trip that can be packed. Fruit Boiled eggs, Pre-cut vegetables, cheese sticks and Pre-cooked meat.

Non-perishable foods: People can still pack healthy snacks that will satisfy their appetite if they don’t want to fly with perishable products. Examples of non-perishable snacks that can easily be packaged in resealable plastic bags are given below. Trail mix, Pretzels Nuts or seeds, Beef jerky and Popcorn

2- Drink Plenty of Bottled Water

Water, especially while travelling to a warmer place, will keep you hydrated and prevent dehydration. The secret to getting rid of unhealthy contaminants is through flushing them out with lots of water. That may include the delicious food you consumed or distinct particles in the air that you come across while travelling. Drinking water can also be your solution to eat less. Downing, some water will fill up the stomach before your meal, generating less incentive to overeat.

Due to the unhealthy water conditions in many parts of the world, bottled water is recommended instead of tap water. Consider buying a self-filtering water bottle to use when travelling if filtered water is not available where you are staying.

3- Eat some yoghurt

Yoghurt, especially Greek yoghurt, is full of nutrition. Not only is calcium higher than other yoghurts, but it’s also a great source of probiotics. These will improve the immune system when abroad and keep the digestive system on track. In foreign countries, a stable food like yoghurt will help ease the diet. Traveller’s diarrhoea and other diseases are common even when eating carefully. When you are abroad yoghurt is a perfect way to sustain your digestion.

4- Know What You Eat

This is important because not all the food is nutritious in those restaurants that are Michelin-starred. For instance, a simple looking salad may be drenched in cheeses, meats and dressings that are high in fats and calories.  Always make it a point to ask what is in the meal; this is one of the easiest ways to know what you’re consuming. You may want to buy your food from a local market as well. Any fresh fruit or vegetables will make a world of difference, even for a short business trip. You will not only get a more authentic travel experience but will bring you closer to the locals

5- Pre-book your meals

Margaux Lushing, the founder of Well + Away, a company that aims to help travellers find healthy spots in new cities, recommends spending just a few minutes looking for and booking a restaurant before your trip, and you are more likely to find something that suits your dietary goals.

By planning and being conscious of your dietary intake, you can avoid unhealthy eating habits and stay on top of your dietary needs.