Tips to stay on track when traveling

This week I am in Philly for work.  While here there are so many meetings, food vendors, team outings and team dinners.  It seems that when out with co workers we seem to do meals up big.  This trip has left me with a few “note to self” moments.  One being remember your goal and come prepared for your next traveling adventure.

Here are some tips to help you eat healthy when traveling.

Step 1

Pack snacks for while you’re en route and for your destination. Popcorn, pretzels, chopped vegetables and fruits, nutrition bars with five or fewer natural ingredients, granola and trail mix can be snacks for your flights and airport layovers. They also serve as a quick breakfast on-the-go.

Step 2

Choose deli-style meals when you are stuck eating at the airport. Customize your own sandwich with lean meats, vegetables and whole grain breads, choose broth-based soups and select salads with vinegar and olive oil.

Step 3

Skip the pastry and donut platter at meetings and conferences. Choose fresh fruit if it is available and consider bringing your own nutrition bar or trail mix, or pick up a whole grain bagel with nut butter if a bakery is close.

Step 4

Drink coffee, tea and water or sparkling water during meetings instead of high-sugar, high-calorie or artificially sweetened soft drinks and fruit drinks. You can save hundreds of calories throughout your day by sipping on a non-calorie drink such as sparkling water instead of a soft drink.

Step 5

Choose sandwiches, wraps and salads with dressing on the side when ordering lunch. Select those varieties with lots of fresh vegetables and whole grain breads. Ask if sides such as fruit salad or pasta salad are available instead of chips.

Step 6

Limit your number of high-calorie alcoholic beverages if you meet for cocktails after the work day. Watch out of drinks with high-sugar additions such as margaritas and cocktails with fruit juices or soft drinks. Choose drinks with club soda or on the rocks, or choose a glass of wine.

Step 7

Pay attention to any mindless eating of snacks throughout the day such as pretzels and chips set out at meetings, candy from the jar on someone’s desk, or nuts at the bar during cocktail hour. Carry fruit or a nutrition bar to curb your appetite.

Step 8

Select simply prepared appetizers and entrees for dinner that provide lean protein and fresh produce. Choose a simple Caprese salad as an appetizer. Consider salmon, lean beef, chicken or vegetarian options without heavy cream sauces as an entree. Try a baked potato or sautéed vegetables as your side. A wood-fired pizza with vegetables is another healthy option. Split large entrees with coworkers or request a half order.

Here are some additional tips

So note to self, pack snacks, use the hotel gym, pick health options at all meals, and cut back on the social drinking. 🙂

How do you stay on track when traveling?



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