Eating Healthy and on Budget While Traveling for Business

Eating Healthy (and on Budget) While Traveling for BusinessTraveling for business can be challenging with extended hours on a plane or in a car, hectic agendas and long meetings with colleagues. You barely have time to sleep let alone think about how you will find healthy food. However, there are some steps you can take to eat right while you are away so you can power through your busy days. By planning ahead and putting a little thought into your meals, you can eat healthy, avoid gaining weight, and stay within your budget.Keep these 7 tips in mind and remain flexible so you can eat well in any situation while you are traveling.When preparing for your trip, be sure to pack healthy snacks and water to have while you are en route. If you are flying, you can pack food in your carry on bag as long as items such as nut butter are in a 3.4 oz. (or smaller) containers and put in a quart sized clear plastic bag; and you will have to buy your bottle of water after you go through airport security. Over time you will find your favorite version of portable snacks; meanwhile here are some examples of my favorites:Cut veggies such as carrots, cucumbers, peppers, and grape tomatoesUnsalted nuts; portion your own or use a pre packaged brandPlain popcorn; air pop and portion your own or use a healthy pre packaged brandUnsweetened dry cereal like bite size shredded wheatSingle serving (no sugar added) almond butter or peanut butterNaturally sweetened Fruit and Nut BarLow sugar nut and seed mix; portion your own or use a pre packaged brandIf you are driving, take a cooler with you in the car. This will allow you to bring sandwiches and other perishable items such as yogurt, string cheese, hummus, and hard boiled eggs. Any of these can serve as a quick grab and go breakfast, lunch, or snack. You can also take along canned foods with a flip top for easy opening such as of tuna, salmon, and soups. Be sure to pack a reusable container or a few small zip lock bags so you can take food with you to your meetings.If you will be staying overnight, call ahead to find out if the hotel serves breakfast and converse βρεφικα what options are available. If you have a choice, stay at a hotel that offers a complimentary breakfast bar.When you take a quick scan of the buffet, you’ll see sweet cereals, donuts, pastries, white bagels and yes, the do it yourself pancake machine. Refined carbs, fat, and sugar! But if you look between the junk you’ll see a few healthier options including fresh fruit, unsweetened oatmeal and dry cereal like Cheerios, whole wheat bread, and yogurt; go for those. If eggs are available, have one for some extra protein to keep you feeling satisfied longer. Make it a hard boiled or scrambled egg; and skip the cheese omelet, bacon, and sausage.Tip 3. Stock Up on Healthy EssentialsMany hotels offer rooms with a mini fridge and a microwave. Call ahead and make this request if possible. As soon as you arrive at the hotel, find a nearby mini market or convenience store like Wawa and stock up on healthy essentials such as low sugar whole grain cereal and milk, fruit, veggies such as baby carrots and grape tomatoes, nuts, low sugar yogurt, low fat string cheese, whole grain crackers, and peanut butter. These can serve as an on the go breakfast or healthy snacks between meals so you don’t feel famished and tempted to eat junk.Tip 4. Choose Wisely at MeetingsAt the meeting, skip the pastry and donut platter. Choose fresh fruit if available; and be prepared with your own healthy snacks. Consider bringing single serving portion of nut butter in case there happens to be a healthy whole grain bagel offered or a place nearby where you can purchase one. If you are attending a catered breakfast or lunch meeting, try to find out what will be served and whether there is any way you can order a healthier option if you feel that the choices are less than ideal.Drink mostly water, tea or coffee during meetings instead of sugary, high calorie or artificially sweetened soda and fruit drinks. You can keep yourself well hydrated and save hundreds of calories throughout your day by sipping on water instead of a sweetened beverage.When lunchtime comes, skip the restaurant and head right to a grocery store if there is one in the area. Pick up a pre made salad or make your own at the salad bar. Add lots of fresh veggies to your salad, a lean protein choice such as grilled chicken, and top it off with a drizzle of low fat dressing. Avoid the fatty salty croutons, cheeses, and creamy pasta and potato salads. Pick up a piece of fruit and you’ve got a healthy, budget friendly meal. Another option is to purchase a few ounces of lean sandwich meat and a whole wheat roll to make your own sandwich. Pita bread with hummus is another good grocery store meal choice that doesn’t require any prep. If you have a refrigerator in your room, you can buy multiple meals from the store and bring them back to your hotel.If there’s not a grocery store is the area, look for a deli and order a basic chicken or turkey sandwich without the cheese. Load up on lettuce, tomatoes and veggies but not mayo and dressings; and skip the bag of chips.Another option is a convenience store like 7 Eleven, QuickChek or Wawa where you can pick up a sandwich, wrap, or converse sko norge salad. Many of these stores are expanding their fresh food sections and they typically post nutrition information online and on site so you can check ahead of time for the healthiest option. They also offer fruit, cut up veggies, and other nutritious options like yogurt and nuts, but you’ll have to walk right past the candy bars to get to them. It’s free to download and available for iPhone and Android. Menu prices are provided as well as healthy suggestions for delivery, pick up and dining out in over 500 cities across the US. Filters allow you to modify a search for different cuisines, calories, and other nutrition options such as heart healthy.When ordering from a fast food restaurant, skip the unhealthy super size combo meals, fries and soda. Here are a few healthier options for under $5; add a drink (preferably water or unsweetened iced tea) and you’re good to go.McDonald’s side salad, grilled chicken snack wrap (no cheese/no dressing), and a fruit n’ yogurt parfait