JoAnn Yánez, ND, MPH is the Executive Director of the Association of Accredited Naturopathic Medical Colleges and the vice-chair of ACIH. Weaving a passion for illness prevention into her professional life, Dr. Yánez career has spanned advocacy, academia, patient care and public health. As AANMC Executive Director, Dr. Yánez oversees research, advocacy efforts, and the joint academic endeavors of the accredited colleges of naturopathic medicine. Additionally, she helps spread awareness of naturopathic medicine as a viable and satisfying career path. Joey Daoud is the CEO and Head Coach of New Territory Fitness, a remote coaching company focused on giving busy professionals the tools and knowledge to lead healthy, active lives.
What is one way to stay on track with healthy eating habits while traveling? Prep what you can, adjust when you need to, and stay kind to yourself through the mess. None of this stuff – snack kits, microwave egg bowls, hydration reminders – is complicated, yet it still works, and that’s what matters. If you’re eating healthy while traveling for work, you’re not trying to impress anyone.
Use the Hotel Gym
If you’re traveling on a longer flight (anything more than 3 hours), choose https://www.heart.org/en/healthy-living/healthy-eating an inflight meal that is not carbohydrate heavy and higher in protein in veggies. Well, that’s where these healthy eating while traveling recipes come in – easy meals you can pull together with almost no tools and with almost no stress at all. They exist mainly for tourists, so you should probably get one before you take your trip.
Dehydration Can Make You Feel Hungry
Following the 80/20 rule — sticking closely to the plan 80 percent of the time — can help you stay flexible and enjoy unexpected changes to your regular eating habits. “Everything taken away must be replaced, and 9 times out of 10 it’s going to be replaced with something ultra-processed,” Wright points out. “This creates a situation where we’re giving our body more of those processed foods, all the while thinking that we’re making a healthy choice.” Key to eating fuel foods is knowing how to avoid the fun-food traps set by the food manufacturing industry. “Keto Friendly,” “Gluten Free,” “Organic” — these claims don’t automatically mean a food is healthy. “This way we’re getting the nutrients, vitamins and minerals that fuel us while still allowing ourselves to enjoy something fun,” adds Wright.
- One helpful way is to use the size of your palm, fist, and fingers to measure your portions.
- Opting for grilled or roasted chicken sandwiches over deep-fried counterparts immediately cuts down on saturated and trans fats.
- Research has shown that breaking up prolonged sitting with just a few minutes of movement every 30 minutes can significantly reduce post-meal glucose and insulin levels.
- Starting your day with protein and fiber sets a positive tone for subsequent food choices and provides sustained energy for exploring.
- By staying hydrated, we can prevent dehydration, maintain our energy levels, and support our overall health and wellbeing while traveling.
- Reason enough to swap even just some of those fries for a side salad, veggie sticks or fruit cup, if available.
Home Days – when you can recalibrate and nourish your body on your terms
Each small choice compounds into better overall metabolic health, helping you arrive at your destination feeling energized rather than depleted. With practice, these strategies become second nature, transforming travel from a metabolic challenge into just another environment where you can thrive. If something this simple can make a measurable difference, imagine what a short walk can do. Travel inherently involves stress—whether it’s anxiety about making your connection, navigating unfamiliar places, or dealing with delays. Add to this the sleep disruption from different time zones, uncomfortable hotel beds, or early morning departures, and you’ve created a perfect storm for metabolic disruption.
Use The Hotel Gym (When You Can)
While some items are better suited for car travel where coolers are available, others are great for any mode of transportation when traveling. Enjoy “cheat” meals while keeping up normal exercise and nutrition. Look for local produce and fresh foods to try while touring a new place. Couple rich desserts in the evening with a day full of healthy choices. Eating healthy snacks doesn’t have to be limited to travel time. unimeal app reviews People can also pack snacks that they can eat in the office between meals, which will prevent them from getting unhealthy options from vending machines.
Locate the Nearest Grocery Store or Farmers Market
Yes, no matter what you think, it is possible to find somewhat decent choices from chain restaurants – even fast food joints! Check their websites for menus and nutrition info in advance or stick to favorite brands you’re already familiar with. Personally, I swear by Starbucks sous vide egg white bites as a high protein snack or quick breakfast when traveling. The stress of checking bags and waiting in line keeps you from focusing on what’s best for your body.
Businesses & Organizations
Ask your hotel in advance for a mini-fridge or pack your own cooler with reusable ice packs to bring your own food on the road, or stock up at a grocery store. Here are some straightforward tips and tactics for healthy eating to sustain peak performance when you’re on the move for business. From creativity and productivity to memory and mood, food plays a huge role in overall cognitive performance. Your brain can suffer from oxidative stress if it’s not regularly fuelled with a variety of vitamins, minerals, and nutrients.
healthy snacks for those between-meal hunger pangs
You can even opt for a meal prep delivery service that does all the planning and cooking for you, making eating healthy while traveling a breeze. Plus, the meals are vacuumed sealed, making them easy to pack, and they last for up to 14 days when kept at temperature. Sometimes trying to eat healthily or stick to a diet might feel impossible, especially when you travel. If you don’t believe me just walk into any airport in the U.S. or try to find anything besides fast food for lunch on a road trip. Everywhere you look, it can seem convenient, junk food devoid of nutrition makes up the bulk of your eating options. If you’re traveling through an airport, you’ll likely encounter snack shacks and fast-food kiosks.
Fuel Your Performance: The Athlete’s Guide To Meal Planning
For instance, a salad will often offer more nutrients and vitamins than other menu items or fast food options. Other healthy food options at restaurants include seafood and poultry. However, there are plenty of other fun and healthy options for every type of restaurant. So I asked registered dietitians what they do to eat healthy on the road. They also travel all the time for work, so they’re experts on the subject, and they told me there are easy ways to work around all my typical healthy eating obstacles.
Fitness Tips for Business Travelers
They also contain anti-inflammatory nutrients that can maintain eye and brain health. Good travel nutrition is often the exception, rather than the rule. But if you practice healthy eating habits at home, you will be less likely to forget them while out of the house. Coffee and tea are excellent sources of caffeine and offer an early-morning pick-me-up. As “nature’s energy drinks,” tea and coffee are much gentler on your body than caffeinated soda or sugary energy drinks. Tea and coffee are packed with antioxidants that help protect cellular health and promotes healthy immune system function.