Staying Healthy on Business Trips
Jul 23, 2015

Staying Healthy on Business Trips

Maintaining healthy eating habits while traveling for work can be challenging. From the barrage of all day meetings, crazy schedules, time changes, and limited access to healthy foods, you must come up with a plan for staying healthy on business trips.  The following tips will help you do just that.

Pack Those Snacks

Think about the car ride to the airport, the time just to get to your terminal, flight time, layovers, and additional car rides, and wait times. Maybe your business trip is mainly in the car. Plan on packing quick healthy fat and protein options that will leave you feeling satiated, such as protein bars, protein shake packets, nuts and seeds, dried fruit, or beef jerky. You can carry with you and some extra in your suitcase for the hotel, or those long business meetings.

Dining Options

Packing snacks is ideal but sometimes you run out, or find yourself in the situation to have to do the best with the options at hand. When purchasing food at the airport, train station, gas station, or bus station, a few healthy choices that are available in these places are: turkey or chicken sandwich, yogurt, fruit, nuts and seeds, salads (with dressing on the side), trail mixes, without the added candy and chocolate, and of course, water. While dining in a restaurant keep the following in mind when ordering: order grilled chicken or fish with vegetables and a salad; skip the bread, appetizers, and dessert. You usually have the option of substituting or asking for your meal to be prepared the way you’d prefer.

Hydration Helps You Function

Dehydration can lead to headaches, muscle cramps, fatigue, and reduced concentration, which is not ideal for that idea you have to pitch at tomorrow’s 8 a.m. conference. If you do plan on enjoying a cocktail, try to limit the alcohol while on your trip. Opt for a glass of wine, light beer, or a cocktail with club soda, water, or on the rocks.

Those Dreaded Meetings

Meetings and conferences are a great opportunity to bring those packed snacks I suggested earlier. If you are stuck without your snacks, choose from the following when ordering lunches or dinners: fresh fruit, simply prepared appetizers and entrees that provide lean protein and fresh produce, sandwiches, wraps and salads with dressing on the side. And drink coffee, tea or water while avoiding the sugary beverages. Stay away from the pretzels, chips, and baked goods often found on the tables in meetings and conferences.


If exercise is already an important part of your lifestyle, maintain the same routine while on business. Your professional performance will flourish as a result and you will be less likely to overindulge on sweets or alcohol if you are actively trying to maintain your fitness regimen. It’s that fine line between your business trips being a time to get off track, and having the proper balance of home and business with regard to all areas of your lifestyle.

Traveling for business can be challenging, but by taking a little time to prepare for your trip and making smart choices when you are on the road, you can fuel your body and mind, get the energy you need and even stay slim!