Healthy Food Ideas for Traveling: Simple Strategies Every Business Traveler Should Know for Managing Weight

Let’s be honest, most airport foods and room service menus are not designed with your health in mind. Between the hectic schedule, conference meals, and networking events, business trips make eating healthy a challenge.

Traveling for work means eating more calories, less physical activity, more stress, a change in routine, and less sleep —a tough combination when trying to maintain or lose weight.

Foods like cookies, crackers, chips, granola bars, appetizers, and dinner rolls are plentiful while more nutritious options like fruits, vegetables, protein, and healthy fats are limited. 

It’s no surprise sedentary activities like long car rides, waiting in airports, and sitting all day at conferences burn fewer calories. 

A change in routine with early morning meetings, high-pressure dinners, and being away from home can lead to stress and poor sleep.

It may not be as easy as it is at home, but these strategies and food ideas for traveling will help you continue working towards your weight loss goals even when on the road for work.

Keep meals nutritionally balanced

Stay on track for managing weight with meals that are nutritious, easy on digestion, and energizing. This means eating meals that include all three macronutrients: protein, heart-healthy fats, and carbohydrates. 

Protein 

Lean protein will help satisfy your hunger and keep you full while you wait in the airport or sit in a long meeting. Aim to eat lean protein foods at meals and snacks while you travel like:

• Chicken
• Turkey 
• Seafood
• Beef
• Greek yogurt
• Eggs
• Tofu

Fats

The National Institutes of Health explains how fat from food is essential for the body to maintain cell structure, store energy, and absorb certain vitamins. Choosing small portions of mostly unsaturated or heart-healthy fats is ideal for weight management while traveling.

Try including these heart-healthy options at meals and snacks:

• Nuts
• Peanut butter or almond butter
• Olives
• Avocado or guacamole
• Olive-oil based dressings

Carbohydrates

Carbohydrates are plentiful when traveling. A mid-morning croissant, afternoon cookie, happy hour beer, buttered roll at dinner, and dessert can make your total carbohydrates add up quickly over the day. Limit portions of carbohydrates to keep calories in check. 

When you do eat carbohydrates, choose higher fiber options like:

• Whole grain crackers-look for at least 3 grams of fiber per serving
• Brown rice
• Oatmeal
• Baked potato or sweet potato
• Whole fruit -Look for fruit at continental breakfasts and “break-time” snack tables 

Eat plenty of fruits and vegetables each day

There’s no question that fresh fruits and vegetables are harder to come by while traveling. Make it a point to include these fiber-filled foods to help with regular bowel movements, weight maintenance, and avoid feeling weighed down from less nutritious foods.

Aim for the Centers for Disease Control and Prevention recommendation for a minimum of two fruits and three vegetable servings per day using these tips:

• Start your day with a big serving of fruit from the hotel’s continental breakfast 
• If you’re staying near a grocery store, purchase fruits and vegetables for the room 
• If meals are buffet-style, peruse the entire buffet to scope out the vegetable options and avoid having no room left on your plate for the greens 

The best healthy snacks for traveling on the road

When traveling, foods with carbohydrates are easy to come by, but foods with high fiber and high protein need more planning to incorporate consistently. 

Great travel snacks that don’t need refrigeration: 

• Unsalted nuts 
• Roasted chickpeas
• Dried edamame
• Turkey or beef jerky 
• Whole fruits like apples, oranges, and bananas

Snack ideas for travelers with access to a cooler or hotel room refrigerator:

Find grocery stores or convenience stores near your hotel to stock up on the items below. Bonus points if you can walk and carry the groceries for extra physical activity.

• Yogurt
• Liquid yogurt drinks 
• Cheese sticks
• Hummus
• Guacamole 

Options for healthy airplane snacks

Airports do have healthy food options if you know what to look for. It’s helpful to find out what restaurants and choices are available at the airport in advance.

Some airports provide vending machines or grab-and-go markets that offer pre-made chef salads or turkey sandwiches on whole wheat wraps with lettuce and tomato. 

Look for nutritious meals that include protein, veggies, and high-fiber carbs: 

• Chicken sandwich on whole grain bread with a side salad
• Rice bowl with tofu, brown rice, beans, peppers, onions, fresh salsa, and avocado
• Cobb salad with light dressing and a whole wheat roll

Limit fried foods like french fries, onion rings, chicken fingers, and cheesy appetizers. 

Airport convenience stores have healthy airplane snacks that are both refrigerated and at room temperature: 

• Hard-boiled eggs
• Dried nuts
• Fresh whole fruit or fruit cups
• Protein shakes —look for options with ~20 grams protein
• Protein bars —look for options with ~15 grams protein and less than 25 grams total carbohydrates
• Liquid yogurt drinks
• Greek yogurt —look for options with at least 10 grams of protein and less than 20 grams total carbohydrates
• Cheese sticks
• Beef or turkey jerky

Should I eat breakfast or skip it to decrease calories for the day?

Though you may be pressed to get to your first-morning meeting on time, eat something within an hour of waking up.

Ideally include a source of protein like eggs or Greek yogurt and a piece of fruit so that when the inevitable mid-morning sweets are offered, they’ll be less tempting. 

Skipping meals, especially breakfast, usually results in low energy, feeling sluggish, and eating the “skipped” calories later in the day. Research from the National Institutes of Health found that consistently eating breakfast lowered the risk of disease and obesity.

Healthier choices when dining out

Work trips mean going out to dinner to socialize and schmooze with potential clients and co-workers. 

If you can, view the menu ahead of time to make a decision aligned with your nutrition preferences and weight management goals. Determining your meal before you arrive at the restaurant limits the influence of others, choosing too quickly, or letting a grumbling stomach decide.

Once again, opt for dishes with lots of vegetables that will be filling and low-calorie. If you have trouble making a decision, start with a big salad and add a protein like meat, seafood, or tofu. 

Watch out for extras like rolls, tortilla chips, butter, dressings, and cheesy sauces. They are tempting but unfortunately, they pack a whopping calorie punch. Ask if they can be eliminated or served on the side.

Reduce Extra Calories from Alcohol

Business travel often includes alcohol, but beer, wine, and liquor can easily add significant calories for the day. The Centers for Disease Control and Prevention (CDC) recommends daily intake of 2 drinks or less for men and 1 drink or less for women to decrease the risk of short-term harm, such as injury, as well as long-term risk of chronic disease.

Tips for avoiding overindulgence during business dinners and social events

Even if it’s a work trip rather than a vacation, travel is full of desserts, alcohol, and fun foods. These are abundant at buffet meals, afternoon breaks, and networking happy hours. Everybody wants to have fun, but nobody wants to come home with their health goals derailed after a week of business travel. To make the most of networking events but minimize indulgence: 

• Move away from the food table while socializing. Proximity to the food increases the likelihood that you’ll keep snacking.
• Prioritize protein and vegetables with meals so you are physically full on fewer calories. Under-eating nutritious foods often leads to over-eating when snacks and desserts are offered. 
• Be picky! Choose one dessert that appears delicious or is a favorite instead of filling a plate with one of everything. 
• Alternate an alcoholic beverage with a glass of water or club soda with lime between alcoholic drinks.
• Eat when physically hungry instead of eating from boredom. 

Take the focus off the food at meetings, events, and activities

People love to eat, and social events often center around food and drink. As mentioned above, prioritize eating protein, vegetables, and high-fiber carbs at meals along with drinking plenty of water. Outside of what you’re eating, think about how and why you’re eating.

When the fun foods are available, it may be helpful to ask yourself a few questions: 

• Why are you eating?
• Are you physically hungry? 
• Is your stomach growling? 
• How do you think you’ll feel after eating? Satisfied? Uncomfortably full? 
• Would you normally be eating at this time of day?

Eat slowly, chew well, and use all five senses to enjoy your food. Savoring your food will help keep portions in check.

Stay hydrated while traveling

Air travel, caffeine consumption, and alcohol intake lead to poor hydration. Poor hydration can mean headaches, brain fog, poor digestion, and dry skin. The National Institute of Health’s general recommendation for fluid consumption per day is 13 cups for men and 9 cups for women.

To maximize your hydration from water while you travel for business:

• Bring your favorite bottle from home for convenience. An empty water bottle can go through TSA.  

• Unlimited soda and juice served at continental breakfasts and conference meals are tempting but drink mostly water and skip sweetened beverages.
• Sleepy at a meeting? Walk to another floor to find a water fountain and ice machine and refill your bottle for an icy pick me up.

Putting it All Together

Traveling for the sake of your career doesn’t have to wreak havoc on your body or weight loss goals. 

Your next trip can be a personal and professional win. Come home feeling physically and mentally well by eating high-fiber foods like fruits and vegetables and including protein with meals. Pay attention to portions of carbohydrates and feelings of fullness to combat sugary temptations. Safe travels!

Need accountability to put these recommendations into action? Many of my clients tell me, “I know what to do, but I struggle to do it!” Clients that work with me learn what to do, and how to make these nutrition changes part of their daily life.