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Healthy Eating While Traveling

Healthy eating can be challenging when you’re on the road, but certainly not impossible. Rushing between flights and meetings can prompt you to make hasty, unhealthy food decisions. While it may seem that food options are limited, healthy food is all around and these tips will help you pick them while you’re traveling.


To start your days right, a well-balanced breakfast is needed. While traveling, it is hard to maintain your daily routine which you keep at home. It is common to see continental breakfast bars offered at many hotels and we are often tempted by the sweet pastries and bagels. If you’ve got a sweet tooth like most do, take advantage of the fruit that is offered. Almost all continental breakfast bars offer fruit, which are full of nutrients and fiber. For your daily dose of fiber, make oatmeal with skim milk – this will give you sustenance until you’re able to eat lunch.



When you’re on vacation or traveling for business, it is important to eat foods that will keep you going during your long days. A classic, yet fulfilling lunch meal is soup and salad. With this combination, you will be able to get important nutrients to keep you filled until dinner time. A tip for all salads is to ask for the dressing on the side – this allows you to use a smaller amount and doesn’t fill you with empty calories. If possible, just go with oil and vinegar. If soup or salad are not what catch your eye, a sandwich pairs with either of them very nicely. With your sandwich, sick with whole wheat or multigrain bread, lean meat (chicken, turkey or tuna), low-fat cheese, and fill the sandwich with as many vegetables as you want (the more the better).



After a long day of challenging work, it may be tempting to cave into some comfort food, however you can still have a delicious meal while making healthy food choices. For starters, make sure to skip the bread offered because it is meant to keep you busy while you wait for your meal – it will add unnecessary calories. For a reliable source of protein, order chicken, fish or shellfish. If you would like red meat, make sure it is very lean such as strip loin, flank or sirloin. Any of the meat listed above is best grilled, baked or poached because it doesn’t have added oils, fats or other unnecessary calories. Once you have picked your main dish, side dishes are next. Vegetables are the healthiest side you can order; they are full of fiber, vitamins, and minerals. Asparagus, broccoli, brussels sprouts, squash, and peppers are just a few of the many that you could order either steamed, grilled or boiled.

Traveling comes with many complications, however trying to find what you should eat to maintain your healthy lifestyle shouldn’t be one of those complications. Being aware of which foods offer sustenance, empty calories, and nutritional value is key when deciding on what to eat. Eating healthy while on the road can be easy, once you have the right tips and tools – hopefully this short guide will help you make smart, healthy food choices.

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Call us at 1-800-HEALICS today or contact us now to discuss health coaching solutions and ways you can provide your staff with the resources they need to live healthier, happier, more vibrant lives.