Healthy Tips for Traveling Professionals


Planning Ahead Can Go a Long Way


For those with jobs that require travel, balanced diets have a tendency of being forgotten or left in the departure drop-off lane, right? It’s OK—we understand that long airport layovers, stressful meetings and lengthy agendas can take a toll on our bodies, mentally and physically, which is why we want to help. Staying fit on the go will not only maintain your health and well-being but can also improve your business performance. With that said, let’s look at some ways to stay healthy on those tiring business trips.


Set Boundaries


When you dine out, the temptation to try the tastiest (and sometimes heaviest) meals on the menu seems inevitable, but luckily, there are ways to satisfy your taste buds without going overboard on the calories. SparkPeople offers the following tips:


  • Limit fried foods and select baked, broiled or grilled options whenever possible
  • Portion size is important
  • Choose entrees or sandwiches with fewer than 250 calories and no more than 10 grams of fat, or entire meals that have no more than 500 calories with fewer than 20 grams of fat


In addition, ask for dressings on the side and load up on veggies (whether steamed or very lightly sautéed in olive oil). When it comes to the alcoholic beverages that find their way into dinner meetings, it’s important to sidestep high-calorie drinks like the Long Island Ice Tea, White Russian and Margarita. Instead, try diet-friendly choices like light red wine, light beer or simple mixes with low-sodium and fresh juices, club soda, seltzer water, sparkling water or diet soda.


Pack Snacks


Packing wholesome snacks and sandwiches will help you curb hunger pangs while enabling you to stay in control of what you eat. Below are some suggestions for healthy eating en route to your destination.


  • Fresh fruit
  • Part-skim string cheese sticks
  • Whole-grain crackers
  • Homemade protein-rich sandwiches
  • Veggie slices
  • Low-calorie and heart-healthy nuts


If you simply cannot pack snacks ahead of time, you can request low-cal, low-fat choices at the airport—or whichever place you may be traveling from!


Keep It Moving


Taking the time to exercise should be a priority, even on the go. Keep in mind, though, that it shouldn’t feel like work (since you are already traveling for work.)


For example, if you arrive early to the airport with much time to spare, or if you’re feeling antsy during a long layover, you can walk up and down your terminal. Walking is surely one of the best ways to shake off hours of being seated, and it can prepare you for the rest of your journey.


Let’s switch it over to the hotel room, where the envision of ordering room service and turning on your favorite television show seems heavenly. While it is, try to complete some kind of workout before getting comfortable—after all, doing something is always better than doing nothing. Hotel rooms are perfect for light aerobics like jumping jacks, or other exercises like push-ups, squats and lunges.


Entertain Yourself


We eat when we’re bored. It happens. Psychology Today states that listening to a favorite band or treating yourself to a new audiobook could decrease your need to look for dopamine fixes in food. Other ways to entertain yourself in the midst of traveling? A book, laptop, magazine, crossword puzzle or an iPod loaded with music.

The importance of planning ahead and controlling your eating habits at home are the same as implementing a healthy eating strategy and staying active on the go. With low-calorie and nutrition-packed options for your business trips, you’ll be able to stay slim, focused and motivated!

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