11 Simple Tips for Eating Healthy While Traveling for Business

Tips for Eating Healthy While Traveling for BusinessEating healthy can be a whole lot of struggle for most people. This explains why some prefer to go for an unhealthy diet, pill and drink to get rid of the unwanted fat. Now, imagine the extra struggle of traveling on a business trip and trying hard to eat healthily.

This can be a whole lot of work for some people and we understand this.

Due to this, we have discovered hacks which are tested and trusted ways you can utilize to ensure that you eat healthily.

The purpose of this article is to show you tips for eating healthy while traveling.

But, before that, we will explain the benefits of eating healthy while traveling for business



11 Simple Tips for Eating Healthy While Traveling for Business



Benefits of Eating Healthy While Traveling

  • Reduces the Risk of Cancer

An unhealthy diet can lead to obesity which can increase the risk of having cancer.


A research which was carried out in 2014, the American Society of Clinical Oncology discovered that obesity can also contribute to a worse situation of people living with cancer.


  • Helps with Diabetes Management

This is because it can healthy eating can promote weight loss, keep your blood pressure in place and reduce your cholesterol level.

It also prevents any further complications which diabetes might cause.


  • Improves your Mood

There is a strong relationship between what you eat and your mood.

Eating healthy can definitely improve your mood which also helps your general well-being.

This is why eating healthy while traveling is important.


  • Leads to a Better Memory

A healthy balanced diet can help prevent cognitive reduction and dementia.


  • Promotes Good Cardiac Health and Prevents Stroke

Different studies have shown that eating healthy can help prevent stroke and promote good heart health.


  • Provides Strong Bones and Teeth

A diet which is rich in all the nutrients can help to provide strong bones and teeth in the body.



Healthy Travel Food Ideas


If you end up having to go to the store anyway, look for the smarter choices:

  • Whole-grain pretzels
  • Hummus cups
  • Green tea (nothing fancy)
  • Fresh or dried fruit
  • A small bowl of oatmeal


  • Pre-cooked roasted sweet potatoes
  • Whole-grain pasta salad or quinoa salad
  • Turkey and cheese sandwich on whole-wheat bread
  • Single serving packs of guacamole
  • Hard-boiled egg and cheese in a whole-wheat pita
  • Vegetables like carrots and broccoli tossed in olive oil or dipped in almond butter

Here are the 11 tips for eating healthy while traveling for business below:

Check This– 9 Healthy Protein Shake Recipes to Lose Weight and Belly Fat Fast



11 Simple Tips for Eating Healthy While Traveling for Business

1. Plan Ahead

One of the tricks to eating healthy while traveling for business is that you should plan ahead.

Planning ahead saves you the stress of thinking of what to eat or just entering a restaurant that sells unhealthy food.

Therefore, we suggest you do a little research before traveling to check for a restaurant and shops that sell healthy foods and snacks.

This will surely come in handy.



2. Stay Hydrated

Staying hydrated is one of the hacks you should give a try to eat clean while traveling for work

This is because it keeps you full and less likely to overeat.




11 Simple Tips for Eating Healthy While Traveling for Business



Also, staying hydrated provides other benefits like:

  • Promotes Good Cardiovascular Health

Water helps to increase the blood pump. This simply means that it reduces the workload placed on the heart to pump more blood to the entire body.

This will help the heart function more effectively.

By performing more effectively, it helps to reduce the chances of having any heart-related diseases or illnesses.


  • Muscles and Joints to Work Better

Staying well hydrated will help the water inside and outside the cells of contracting muscles by providing sufficient nutrients.

It also helps by removing the water efficiently.

This will enable you to move around better without feeling any sort of muscle and joint pain.

In addition, water also helps to lubricate your body joints.


  • Helps to Cleanse your Body

Organs such as the kidneys need water to filter waste from the blood and excrete it in the urine.

It is good to note that lack of hydration can make the kidneys less functional.

This makes the kidney to build up toxins that are harmful to the body.

Staying hydrated can also help to prevent urinary tract infection known as UTI and it can also prevent kidney stones.

It also helps to build up your energy level and helps your brain to function effectively


Studies have shown that staying well hydrated helps to keep your brain to function effectively. This will increase your brain performance and energy level.


  • Helps Reduce Constipation

It is widely known that an increase in fluid intake can help to reduce constipation.

Check This– Liver Cleanse- How to Detox Your Liver and Flush Out Toxins in 3 Days



3. Pack Your Own Food

Airport meals and snacks which are served at the airplane are usually processed foods which are unhealthy.



eating healthy snacks while traveling


Hence, we advise that you pack healthy snacks like Greek yogurt, nuts, whole-grain crackers, etc.

Always remember that this is one of the ways to eat healthy when flying


Read Also- Easy Keto Smoothie Recipes: 7 Low Carb Fruit Smoothies Diet for Weight Loss


4. Check Nutritional Information

Eating healthy while on business trips can be possible when you go through the nutritional information or details before ordering online.

You should also check the calorie count, fat and sodium level also.

Fortunately, most chain restaurants are required to provide this information on-site and online.



5. Eat a Healthy Breakfast

One of the ways to avoid eating too much and unhealthy meals is to ensure you eat breakfast.

Apart from the reason above, eating healthy breakfast provides the following benefits below:

  • It will boost your metabolism level and keep your blood sugar level stable.
  • Healthy breakfast energizes your body which gets you ready for the work of the day.
  • It is also associated with reducing the rate of heart disease.



6. Switch Coffee to Green Tea

Most business travelers are mostly addicted to taking coffee. In fact, they can’t start the day without having a cup of coffee.

They fail to understand that the energy level which coffee provides for the body is actually short lived.



Green tea - eating healthy while traveling


Green tea is a better alternative because it provides the following benefits below:

  • It can improve the function of your brain.
  • Green tea helps to increase your body metabolism level by burning and improving your physical performance.
  • The antioxidants which are present in green tea may help lower the risk of some types of cancer.
  • It may also protect the brain in old age, lower the risk of Alzheimer’s and Parkinson’s.
  • It can kill bacteria which helps to improve your dental health and lower the risk of infection.
  • May also reduce the risk of cardiovascular disease.


7. Stick to Your Regular Schedule

By now, you should already have a meal plan that works for you.

So, this is the best time to stick to this schedule and not dump the plan.

You should also have a healthy snack in hand to prevent you from overeating.


Read Also: 11 Foods You Must Eat If You Want a Flat Belly: Foods That Burn Belly Fat Fast


8. Ask for Healthy Substitutes   

You can always ask for a healthy alternative when you visit the restaurant.

Most restaurants give you the benefit of that. So, don’t be shy, just ask for a better substitute.



9. Choose Healthy Preparation Methods

Cooking method also goes a long way in ensuring the food is healthy.

Therefore, instead of going for fried foods, you should go for grilled, steamed, roasted or baked food.

These are a healthier method of cooking.



10. Avoid Alcohol or Reduce your intake of Alcohol


Avoid Alcohol - 11 Simple Tips for Eating Healthy While Traveling for Business


Alcohol is one of the obstacles to eating healthy.

Too much consumption of alcohol can lead to the following below:


  • Liver Disease

Alcohol is mostly processed by the liver. This makes the liver at risk of having different diseases.

Chronic drinking of alcohol can also alter the liver’s metabolism level and gives room for accumulation of excess fat in the liver.



  • Inflammatory Damage

The liver is an organ which aids in breaking down and removal of harmful substances from your body, including alcohol.

Excess consumption of alcohol can hinder the functions of the liver.

This will also increase your risk of chronic liver inflammation in the body.



  • It Reduces your Immune System Capacity

Drinking alcohol heavily can reduce your body’s natural immune system.

This immune system reduction can make it more difficult for your body to fight off intruding germs and viruses.

People who consume a large amount of alcohol over a long period of time are also more likely to develop pneumonia or tuberculosis than the general population.

It can also lead to cancer, including mouth, breast, and colon.



  • Sexual and Reproductive Health

Men who consume a large amount of alcohol are more likely to have erectile dysfunction.

Heavy drinking can reduce your sex hormones production and also lower your libido.

Also, for women, the heavy consumption of alcohol for women can affect their menstrual cycle negatively.

It can also lead to miscarriage in pregnancy and premature delivery.



  • Pancreatitis

Over-consumption of alcohol can lead to pancreatitis.

This is the painful inflammation of the pancreas.



  • Cancer

Excess consumption of alcohol can lead to cancer of the different parts of the body such as esophagus, larynx, stomach, liver, colon, rectum and breast.



  • Ulcer and Gastrointestinal

Heavy drinking can negatively affect the digestive organs.

This can lead to a stomach ulcer, acid reflux, and inflammation of the stomach lining, heartburn.



  • Brain Damage

Alcohol is associated with blurred vision, slurred speeches, difficulty walking, slowed reaction time and memory lapses.

This will alter the brain receptors and neurotransmitters.

This will also interfere with the person’s cognitive function, moods, emotions, and reactions on different levels.



11 Simple Tips for Eating Healthy While Traveling for Business




11. Go for a Small Portion of Food

While on a business trip, it is important you go for a small portion instead of big portions of food.

Eating in small portion provides the following benefits for your body:

It can positively affect your glucose and insulin level.


Your body turns the foods you eat most especially carbohydrates into glucose which is your body’s major source of energy.

When you eat a big portion of food, your glucose levels will rise quickly and when your bloodstream is filled with glucose.

Pancreas produces insulin which will make it move that glucose into your cells for more usage.


However, the quicker the glucose levels rise, the more likely it is that your pancreas will produce much insulin that is not needed which can lead to low blood sugar, called hypoglycemia.

Also, the brain is tricked into thinking or feeling that you need more glucose than you need and you start to feel hungry and most likely craving for sugar.

You can avoid the negative effect of heavy eating by eating in small portions instead of large portions of food.


It also helps to save you more money –Going for a smaller portion will save you the cost of spending too much on a business trip.

Everyone loves to have extra cash and we guess you won’t also mind to.



Final Words

Eating healthy while traveling shouldn’t be difficult if you stick to these tips.

Now is your turn. Do you know any tips about eating healthy while traveling? Please, share it with us in the comment box below

We wish a safe trip!

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