Smart Eating Tips
Business travelers know how hard it is to stay on an eating plan when traveling for business. The fact is that while most Americans eat out an average of five times a week, you are probably eating out just about every day and most of your meals! Long days and nights out with co-workers or clients often include eating at nice restaurants and indulging in delectable, calorie and fat laden dinners and enjoying drinks as stress relievers. Regardless of what strange city you might be in, business travelers trying to keep their weight in check can all too quickly pack on the pounds. Travel plans for business travelers needs to include portability and good planning. Designing and crafting a customized plan that goes with you wherever you go just like you do with your strategic work plans, it takes a conscious effort that will work for you and produces good outcomes. Eating healthy meals and seeking out opportunities for exercise is what the L.E.A.N. philosophy is all about.
You may be eating breakfast at a restaurant, a hotel continental breakfast bar, or at the airport. Avoid excess sugar. High carbohydrate meals may improve your mood for a short time, but lots of sugar can also make you sleepy.
Healthy eating at a restaurant:
- Choose an omelet filled with vegetables and order a side of whole-wheat toast instead of a stack of pancakes and syrup.
- A bowl of oatmeal with fresh fruit is very filling and good for you.
- If you want something sweet, choose a bran muffin, which is a good source of fiber. Or opt for whole-grain toast with just a little jam or jelly.
At the hotel continental breakfast bar:
- Choose a whole grain cereal with low-fat milk.
- Fresh fruit gives you vitamins and fiber.
- Yogurt or hard-boiled eggs are good sources of protein.
- Avoid sugary muffins, sweet-rolls, and pre-sweetened cereal.
Fast food restaurants:
- Most breakfast choices have lots of calories and saturated fats, but breakfast burritos may have less than other selections.
- Fruit and yogurt parfaits will give you some calcium and protein without too much saturated fat.
- Drink low-fat milk or 100 percent juice instead of sodas and orange-flavored soft drinks.
Healthy eating in restaurants:
- Order a soup or a salad to eat with your main course. Soups and salads are generally healthy and start to fill you up so that you eat less of the more calorie-dense main meal.
- Skip the entrée altogether. Soup and salad might be enough for a healthy meal.
- Split a meal with your dining partner. Most restaurants serve huge portions, so there is usually enough food to share. This saves calories and money. Besides, sharing eliminates the temptation to take leftovers back on the road, where they can’t be properly stored.
- Select foods that are prepared with healthier, low-fat methods. Baked chicken is healthy, but fried chicken has too much fat.
- Eat the vegetables. Most entrées come with at least one vegetable. If not, be sure to order a vegetable side dish.
At the Hotel:
If your trip requires a hotel stay, you might get a bit hungry after a long day of travel. If going to a restaurant is not an option, you should still find healthy foods.
Eating at the hotel:
- Find a local grocery store and buy healthy snack items such as fruit, nuts, or healthy choices from a salad bar or deli section. If your hotel has a microwave, you can find healthier frozen dinners or soup.
- If your only choice for a snack is the hotel vending machine, skip the candy and chips and look for nuts or microwave popcorn.
- Some restaurants will deliver food to your hotel room and may have some healthy menu items available. If you go for a pizza delivery, don’t order extra cheese or meats high in saturated fat. Choose lots of vegetable and mushrooms. Order a side salad too.
Follow these easy tips for better nutrition on the go, and have a safe and healthy trip!