Sometimes, you have no choice but to go where the job takes you. If you have a job that needs a lot of traveling, then read on for some of the best tips to stay healthy while traveling for work.

Home pack your food for the flight

Airports and flights generally serve processed and packed snacks that have a high sodium content. Carry your own healthy snacks such as nuts, whole-grain crackers or string cheese with you in the carry-on.

Airport eating

Traveling to another city involves taking flights at different hours of the day and that is directly related to eating while in the airport waiting for the flight. Once there, always look for healthy options at the airport. Avoiding packaged food and processed snacks are a good start.

Stay hydrated

The airplane ride is generally quite dehydrating. To avoid that taking a toll, avoid alcohol and caffeine and drink lots of water . Its best to carry your own bottle of packaged water to stay hydrated at all times.

Carry a snack pack along

Bite sized snacks are a great option while you are on a business trip. When you’re in a hurry, they serve as a fast breakfast on the go for you. Protein bars and roasted nuts are your best options in this case.

Stick to your regular schedule

When away from home, you should still eat at the time that your body is accustomed to. Still, if social commitments require you to wait to eat with your colleagues or clients, stick to healthy snacks at your regular meal time, so that you avoid overeating later.

Check the nutrition information on the food

Restaurant chains should convey their nutrition information for all their meals and snacks onsite or on their website. Do check out this information of the calorie count, fat and sodium before ordering the food.

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Make the following adjustments

• Reduce 10% of total calorie intake from saturated fatty acids.
• Get less than 300 mg/day of cholesterol.
• Keep your trans-fatty acid intake low
• Your total fat consumption should be 20% of total calorie intake.

Be careful with alcohol and fizzy drinks

Work parties and functions generally involve alcohol and other aerated drinks. However, almost all these drinks are all packed with calories, and as for the alcohol, even a minor buzz can make it difficult for you to make healthy dinner choices. It would be best to avoid alcohol. If you cannot, then keep it to a minimum. Lastly have a glass of water before in between two alcoholic beverages.

Alter the meals as per your needs

If you want to eat particular deli sandwiches, then order it with whole-grain breads, and lean meats, such as turkey. Skip the fatty mayonnaise and choose the low-calorie mustard or avocado dressings with plenty of extra veggies. Substitute the side of fries with healthy vegetables and fruits.

Don’t skip breakfast

Never skip a morning meal, as it will leave you starving for unhealthy food later in the day. Do not indulge in fried foods while at the hotel’s breakfast buffet and create a breakfast meal that is balanced with protein, carbs. Always pick healthier options such as boiled eggs, wheat toast, fruits and yogurts.

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Choose healthy options from the menu

While surfing the menu search for words like “grilled,” “steamed,” “baked,” “roasted,” “poached” and “broiled.” These indicate healthier eating options.

Move the sauces and dressings “on the side.”

In any dish always request the dressings and sauces separately at the side of your meal. This helps you to at least control the amount of these dressing on your portions.

Skip the desert

While away from home and especially on a work trip stay away from all things sweet. The donuts platter is a big no. Eat fresh fruits if available instead.

Sandwiches are the way to go

While constantly on the move, it is wiser to select sandwiches, wraps and salads with dressing on the side for lunch.

Pick dinner sensibly

Choose freshly cooked appetizers and entrees for dinner since the heat of the cooking kills most of the harmful bacteria in the food. Also always choose the leaner protein and fresher produce when it comes to meals, because if you fall sick in your room after a meal you would be all on your own.

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