One of the more common obstacles for busy executives, engineers and entrepreneurs is how to eat healthy while traveling.
Between client dinners, happy hours, and the smell of fresh cinnamon buns, it’s easy for your health and fitness goals to get lost in transit.
The good news is that with a little planning and know-how, you can navigate all the perils of travel without undoing all of your hard-earned progress.
Here are 4 tips to help keep you on the runway to your goals.
Reserve a Hotel Room With a Refrigerator
First things first: when booking your accommodations, try to find a room with a mini-fridge.
It’s a small thing that can make a big difference.
This gives you the opportunity to plan ahead for meals and snacks when you’re not dining out.
Stock your mini-fridge with some healthy staples from a nearby grocery store – think hard-boiled eggs, Greek yogurt, pre-cut veggies, and fruit.
Otherwise, the events of your day could run lon and you’ll find yourself in a committed relationship with a vending machine or the late night staff of the hotel lobby.
Preview The Menu
Before heading to that trendy bistro or steakhouse, take a preview of their menu online.
Google makes it incredibly convenient to research the menus of restaurants in your area.
Scoping out the healthy options ahead of time can help you go in with a game plan and avoid getting seduced by those cheesy nachos or truffle fries in a moment of weakness.
Trust me…we’ve all been there!
Plus, previewing the menu helps you avoid restaurants with only fried food options or 1,500 calorie plates.
CEOs do their homework and you’re the one in charge of your own body.
Prioritize Protein
When you’re on the go, it’s easy to default to quick-grab options that are usually carb-heavy, like muffins, sandwiches, and pasta.
But if you want to stay energized, focused, and full, protein is your pal.
Protein is the most filling macronutrient and the body burns more calories breaking down protein than it does with carbs or fats.
Aim to include at least 30 grams of a solid protein source at each meal, whether it’s grilled chicken, steak, fish, tofu, or legumes.
Not only will this keep you satiated, it’ll also help maintain that hard-earned muscle you’ve been priming with your hotel workouts.
If you’re anticipating challenges or have struggles getting enough protein, having protein powder on hand for a quick shake is a fantastic option.
Use the 80/20 Rule
We’re not saying you have to be perfect 100% of the time – that’s just not realistic (or fun).
When it comes to eating on the road, we’re big fans of the 80/20 rule…also known as the Pareto Principle.
Aim to make healthy choices 80% of the time, and allow yourself some wiggle room the other 20%.
Think of the 20% as your strategic indulgences.
If you’re eating 3 meals per day, 7 days per week…that’s 21 total meals per week.
Applying the 80/20 rule would result in 4 of those meals being strategic indulgences.
If you’re eating a burger, remember the Plus One Meal Planning Strategy.
If you’ve got your heart set on having french fries, don’t add bacon or cheese to your burger. Try to avoid an abundance of carbs AND fats in the same meal.
Life’s too short not to enjoy the local cuisine or partake in a celebratory toast.
The key is balance, not deprivation.
As long as you’re making nutritious choices the majority of the time, a few strategic indulgences here and there won’t derail you.
Conclusion
So there you have it, globetrotters – your survival guide to eating healthy while traveling.
With a min-fridge, menu sleuthing, prioritizing protein, and the 80/20 rule, you’ll be navigating travel like a pro in no time.
Bon voyage and bon appétit!
