1. Bring your own snacks. Carry your own healthy, high-protein snacks with you so that you don’t have to resort to convenience foods like chips and candy bars. Many food manufacturers are starting to make single-serving portions of their snacks, which are perfect for travel. Choose a mix of high-protein items and carbs for fuel:
- Nuts & Nut Bars
- Protein Bars
- Beef Jerky
- Dried Fruit
- Granola Bars
2. Flying? Pack your own lunch. Airports are notorious for lackluster eating options, and it’s easy to resort to fast food for the sake of convenience. Brown bag your own food instead, and you’ll start the trip with a healthy meal.
3. Don’t get too hungry. The #1 cause of overeating is under-eating. When you’re famished, it’s hard to resist that cheeseburger with fries. Make plans for your next meal before you get too hungry, and munch on a high-protein snack if mealtime is too far away.
4. Cruise the hotel breakfast buffet before you pick up a plate. Scan all the offerings on hand before you dive in, and you’ll make better decisions. Pass up the frosted pastries and greasy hash browns for an egg-white omelet, unsweetened oatmeal, or yogurt with fresh fruit. Pick a seat far away from the food, and sit with your back to the buffet – this will reduce your desire for seconds.
5. No time for breakfast? Have protein on the fly. If you’re a regular breakfast skipper (you know who you are), you know it’s not a great idea. If you do skip, pack along some vanilla whey protein powder, and toss a scoop into your morning coffee.
6. Single-serve containers of peanut butter are ideal for international travel. No matter where you are in the world, you can always find some sort of plain bread – pita, tortillas, baguettes or naan. Slather your slices with peanut butter, and you have a comfort food sandwich with a twist.
7. Order first at the table. Entertaining clients at dinner? Pick a healthy meal from the menu, and order first. You’ll be less likely to change your mind if everyone else at the table orders steak and fries.
8. Hit the salad bar. When traveling by car (even a rental car), it’s easy to swing by a grocery store with an overflowing salad bar to pick up lunch or dinner (Whole Foods is a good option). Stock up on some extra fruit and snacks for your hotel room.
9. Avoid fast food as a rule. It tastes so good – but you know that it will make you feel horrible later. With neon lighting and bright colors, fast food joints are designed to grab your attention. Do a quick search on your mobile phone instead to find deli counters, sandwich shops, and healthier chains like Panera, Chipotle, Jason’s Deli or Sweet Tomatoes.
10. Drink up. Staying well hydrated while traveling is crucial to counteract the dry airplane environment and extra alcohol you might be consuming. Carry a refillable bottle for the plane, so that you don’t have to rely on the tiny cups of water that the flight attendants distribute.