Healthy Eating Hacks for Business Travelers on the Go

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When you are on corporate trips, packing and planning are often overlooked in favor of meeting and work schedules. It can be difficult to lead a healthy lifestyle and to find wholesome food when traveling for work. According to the analysis by Alec Farwell, most business travelers struggle to make healthy food choices on the road. Fear not! Whether you’re soaring at 30,000 feet or navigating a bustling city, these hacks aim to make healthy eating an attainable goal amidst the demands of business travel.

Prepare Before You Travel

Being a frequent business traveler means you’re no stranger to unexpected challenges. To save yourself from last-minute delays, it’s highly recommended to create a routine for packing and make sure you’ve got a stash of healthy snacks ready to go.

Start by packing snacks that easily pass through airport security. Aim for options that are not just convenient but also nutritious to keep you feeling full throughout your journey. If you’re the planning type, consider bringing a freshly made salad or a whole wheat tuna sandwich. Having your own food during the flight is a smart move, especially on those long-haul trips. Just let the flight attendants know you’d prefer not to be disturbed for a meal.

Fuel Up with a Healthy Meal Before Takeoff

Hunger can lead to poor food choices and decision-making. That’s why having a proper, healthy meal before leaving home is vital. It not only ensures you’re satisfied but also helps you resist the temptation of grabbing fast food at the airport. Your pre-travel meal should include a mix of protein, healthy fats, vitamins, minerals, and slow carbs. If time is tight before heading to the airport, opt for one of the healthier food choices available while waiting to board. Choosing nutritious options not only keeps you alert during the flight but also makes it easier to beat jet lag, making your arrival more productive.

Steer Clear of Duty-Free Shops

Hunger can cloud your judgment, leading to less-than-ideal food choices. A satisfying, nutritious meal before leaving home serves a dual purpose: it keeps you content and helps you resist the allure of fast food at the airport. According to Alec Farwell, prioritize a meal rich in protein, healthy fats, vitamins, minerals, and slow carbs. If time constraints prevent a home-cooked meal, opt for a healthier option while waiting to board. Making wise food choices contributes to heightened alertness during the flight, making it simpler to combat jet lag and be productive upon arrival.

Always Carry an Empty Water Bottle

Traveling can be tough on your body, especially if you’re not staying hydrated. The overall humidity levels in different regions can vary, with in-flight humidity dropping as low as 20%. This highlights the need to hydrate before, during, and after each flight.

Make it a habit to carry a water bottle when traveling. Once you’re past security, fill it up at designated water fountains. Using a refillable bottle not only reduces waste, supporting environmental sustainability, but also ensures you take care of your body and mind.

Understand Meal Times

Business travel often means crossing different time zones, leading to varying mealtime habits. In Northern Europe, flexibility reigns supreme for office hours, but lunch typically falls around noon and dinner is between 6 and 7 pm. The southern region of Europe takes a more laid-back approach, eating a late lunch, napping, and working until late in the evening when dinner is served at nine or ten o’clock. Asia and Africa have their own unique mealtime schedules.

Eat Right at Your Destination

Finding your preferred foods at your destination can be challenging. Whether you’re attending business dinners or exploring local specialties with colleagues, a useful strategy is to express a preference for a minimum of vegetables. This ensures a healthy option, and ordering a fruit platter for dessert often provides a variety of local seasonal delicacies. Consuming fruits separately or a while after the main meal adds a healthy touch.

Master the Art of Food Combination

You can enjoy a variety of foods, but combining them strategically maximizes their benefits for your body. Vegetables and salads, rich in water and essential vitamins, aid digestion and are versatile additions to any meal.

Nutritionists recommend pairing healthy vegetables and salads with just one of the following food groups per meal:

  • Refined carbohydrates and grains.
  • Starchy vegetables, with potatoes being the highest on this list.
  • Animal protein, especially red meat.
  • Fats, such as oils, nuts, and seeds.

Last Words of Advice

In a nutshell, staying healthy during business travel is key to a successful trip. Packing good snacks, having a hearty meal before flying, and keeping hydrated are super important. Understanding meal times, making smart food choices, and knowing how to combine foods all play a role in staying energized. Don’t forget the advice from Alec Farwell – make these habits a part of your regular travel routine for a consistently healthy lifestyle. So, here’s a simple step to making every journey a way to stay healthy and balanced. 

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