For work I have to travel about once every six weeks. It is always an extra challenge to eat healthy on the road as I usually have to eat out, there are unhealthy snacks around, and you I am already knocked off my routine and tired. The below tips help me stay on track (even though I have gone off the rail a few times) and I hope they will help you next time you are on the road!
Set up a routine
One of the reasons you are more tempted to eat unhealthy on the road than when you are at home is because you are out of your routine. Try and decide when and what you will be eating early in your trip so you feel more in control and more similar to your normal schedule. Find the restaurants or places you can get healthy food and snacks so there won’t be any guesswork on what you will be eating.
Bring/buy healthy snacks
Isn’t it funny how unhealthy snacks are always easy to find? They always seem to be at the ready whenever your first hunger pangs hit. This is why you have to be prepared to combat those hunger pains with healthy snacks. Some of my favorites are rxbars, quest bars, epic bars, and jerky. Keep a few of these with you at all times so you won’t give in to unhealthy options. Healthy snacks also can give you a nice break during a stressful workday and get you in a better more productive mood.
Learn to say no
Notice I said "learn". Being able to say no is a learned behavior. We are conditioned to want to always say "yes", please people, and fit in. On a lot of trips if you go out with friends or colleagues you will be tempted to eat unhealthy food like they are indulging in. Don’t be afraid to politely but firmly say no to the fries, cokes, or desserts. Maybe you will feel left out while everyone is eating the “good food” but this feeling will pass about 30 minutes after dinner when you feel good about your decision and your buddies feel bloated and tired.
Let me also say to not beat yourself up if you slip up once in a while. It is ok to indulge as long as it is the exception and not the rule. Now go forth, armed with these tips and be empowered to make the right healthy decisions whether you are on vacation or on a business trip, they have helped me make the right eating decisions I could be proud of when I returned home.
J. Matthew King, Co-founder