Business Travel - Eating to survive or thrive?

I am all too familiar with the challenges of ‘staying on track’ with healthy eating goals whilst travelling away on business. What’s your approach to eating healthily when staying away for a few days?

• Accepting defeat even before stepping on the airplane?

• Intending to choose the healthier options in the morning – and then letting the stress of the day give you the reason to ‘treat’ yourself with the comfort food options on the menu?

• Feeling self-conscious to choose the salad, as you think it makes you look ‘boring’ and your colleagues back that up with their comments round the dinner table, whilst they order the restaurant specialities and wine, which are inevitably not what you are aiming to eat?

These were all typical of my responses when I was travelling week in and week out…

Soon I was looking like the other exhausted, overweight and stressed businesspeople sat on the red-eye flights out of Heathrow, as the toll of work, travel, a rich diet, minimal exercise and too much coffee and wine at either end of the day took hold.

However, looking back it is clear to me that this was not an inevitability, it was a CHOICE.

A little understanding, curiosity and effort pays in dividends, to help navigate healthier options whilst travelling. It allows you to commit to long days, social client or colleague dinners and still get to the weekend with the energy to commit to your own personal needs.

Find Your Motivation – Eating healthily makes everything a LOT easier:

• Firstly, a balanced diet ensures you have the energy needed for work, exercise and exploration. Opting for local fruits, vegetables, and whole grains not only supports your vitality but also allows you to continue to savour the authentic flavours of your destination.

• Moreover, healthy eating safeguards your immune system. Travelling exposes you to various environments and germs, making it crucial to provide your body with the nutrients it requires to fend off illnesses. A diet rich in antioxidants and probiotics can boost your immunity, reducing the risk of falling ill during your trip.

• Finally, maintaining a healthy diet while travelling helps to stabilise your mood and stress levels both of which are essential for your resilience at work.

Top 10 Travel Tips

1. Plan Ahead

Before your trip, research the dining options at your destination. Look for restaurants that offer healthy choices or have a variety of cuisines, including nutritious options. This is especially important if you are managing food allergies and dietary restrictions. Pack portable snacks like nuts, seeds, whole-grain crackers, and dried fruits. These snacks can curb your hunger between meals and prevent you from making impulsive unhealthy choices.

2. Start the Day Right

Starting the day right is the foundation to ensuring energy levels throughout the day. A nourishing breakfast fuels both body and mind, providing essential nutrients and energy to kickstart your morning. Opt for protein-rich, savoury options such as eggs, meat or yoghurt. This initial burst of nutrition jumpstarts your metabolism, enhancing focus and mood. Moreover, staying hydrated with a glass of water is vital after a night's rest. By prioritising a balanced breakfast and hydration, you pave the way for a successful day, better decision-making, and the vitality needed to tackle whatever lies ahead.

3. Practice Portion Control

Many restaurants serve large portions. Consider sharing a dish with a travel companion or ask for a smaller portion if available. Practising portion control is a cornerstone of a balanced diet and healthy lifestyle.

4. Make Smart Choices at Restaurants

Aim to start the meal with a side salad and then opt for lean protein sources like grilled chicken, fish, or tofu. Avoid deep-fried or heavily sauced dishes. Include a generous portion of vegetables in your meal. They provide essential nutrients and fibre to keep you feeling full. Don't hesitate to ask the hotel or restaurant for special requests ahead of your trip, or request modifications to your meal, such as steamed instead of fried, dressing on the side, or whole-grain options.

5. Snack Wisely

Smart snack choices can curb hunger, boost energy, and support overall well-being. Opt for nutrient-dense options like fresh fruit and vegetables and raw nuts. These provide vitamins, minerals, and fibre, helping you stay full and satisfied between meals. Avoid sugary and processed snacks, as they lead to energy spikes and crashes.

6. Be Mindful of Alcohol Consumption

While it's fine to indulge occasionally, excessive drinking can lead to a range of problems, from impaired judgment to health issues including dehydration.

7. Stay Active

Incorporating physical activity into your itinerary not only keeps you fit but also enhances your mental resilience. Make sure your hotel booking has a gym or consider taking local runs to take in the surroundings.

8. Stay Hydrated

Carry a reusable water bottle and sip regularly to maintain optimal hydration. Water is the lifeblood of our bodies, supporting essential functions like digestion, circulation, and temperature regulation. Prioritising hydration not only boosts your energy and alertness but also promotes radiant skin and overall vitality.

9. Share your aims to eat healthily or your health goals with your colleagues

Ask your colleagues to help you stay accountable to your goals. This will also help them to understand more about your choices, and to take off the pressure when making different choices to them. Remember, your intentions, deliver your goals. Everyone has different needs and so make the commitment to meeting yours.

10. Enjoy the challenge of mindfully exploring what you eat

Enjoying the experience of healthy eating while travelling adds an enriching dimension to your journey. Relish local produce, flavours, and dishes that showcase the cultural richness of your destination – just actively choose the healthier versions of it!

What are some of your travel tips? I would love to hear…