Staying Healthy While Traveling: Essential Nutrition Tips for Business Travelers

The Lift - Move - Breathe Podcast Episode #53 The Ultimate Nutrition Guide for Business Travel

Traveling, especially for work, can often make it challenging to maintain a healthy lifestyle. Whether it’s long flights, tight schedules, or the stress of changing time zones, staying healthy while on the road requires careful planning and discipline. According to research, frequent business travelers are at a higher risk of health issues such as obesity and cardiovascular disease due to poor nutrition, lack of exercise, and disrupted sleep.

But it doesn’t have to be this way. With the right mindset and strategies, it’s possible to stay healthy, energized, and perform at your best while traveling. Here’s how you can manage your nutrition and maintain your health, even when you're constantly on the go.

The Risks: Why Travel Affects Your Health

Research shows that business travelers who are on the road for 14 or more days a month have a 92% higher risk of obesity due to poor diet and lack of exercise. Frequent flying also increases the risk of cardiovascular disease. A study by Harvard Business Review found that executives who spend more than 21 days a month traveling have a 1.5 times higher risk of developing heart-related issues, including high blood pressure. The long periods of inactivity, stress, and unhealthy food choices make traveling tough on the body.

So, what can you do to protect your health while traveling for work?

1. Mindset: Discipline and Willpower

Staying healthy while traveling starts with having the right mindset. No matter what strategies you employ, you must remain disciplined and make conscious decisions about what you eat and how you take care of yourself. Every meal and snack impacts how you look, feel, and perform. Eating well will fuel your brain and body, improving your energy levels, focus, and overall productivity.

2. Pre-Travel Planning: Set Yourself Up for Success

Failing to plan is planning to fail, especially when it comes to nutrition while traveling. Before you even step out the door, take the time to:

• Know what to eat: Focus on high-protein, high-fiber foods like meats, fish, fruits, and vegetables. Avoid heavy carbohydrates and fatty foods that can weigh you down.
• Check your options: Look at the available food options at your destination, whether you're flying or driving. Many flights allow you to pre-order meals—choose the healthiest options to avoid poor in-flight choices.
• Pack snacks: Carry nutrient-dense snacks like beef jerky, protein bars, and pre-cut vegetables. Having healthy snacks on hand will help you resist unhealthy temptations.

3. Navigating Airports and Lounges: Make Smart Choices

Business lounges offer better food choices than general airport restaurants, but there are also temptations. Stay disciplined by avoiding fried foods, pastries, and excessive carbs. For breakfast, opt for eggs, bacon, and a side salad. If you’re there for lunch or dinner, go for grilled meats or fish and load up on vegetables.

Another important tip: stay hydrated. Dehydration is common during flights, so make sure to drink plenty of water and even consider bringing an electrolyte packet to replenish lost minerals. Avoid alcohol, as it will dehydrate you further and negatively impact your sleep and cognitive performance.

4. Fasting: An Effective Strategy for Some

If the stress of deciding what to eat becomes too much, consider fasting. It’s a simple way to avoid unhealthy options and can help with digestive discomfort during long flights. Fasting for a few hours or even an entire day is perfectly fine for most people, and it eliminates the need to worry about poor food choices while traveling.

5. What to Do When You Land: Optimize Your First Meal

After a long flight, focus on a high-protein, low-carb meal. This will help optimize your blood sugar levels, boost your energy, and improve digestion. Opt for red meat with vegetables or grilled chicken to restore your nutrients.

6. Dealing with Sleep Disruption and Jet Lag

Traveling can severely impact your sleep quality. Nearly half of frequent travelers report poor sleep, which can affect mood, cognition, and overall productivity. Be mindful of your sleep schedule and how it may affect your decision-making ability, especially when it comes to food.

7. Combat Decision Fatigue: Plan for Success

As the day goes on, our ability to make good decisions weakens. This concept, known as decision fatigue, can lead to poor choices like eating junk food or staying up late. The solution? Pre-plan your meals before you start your trip. If you know you’ll be arriving late, have a meal pre-ordered at your hotel or waiting at home.

8. Avoiding Late-Night Pitfalls

Many people, including myself, struggle with nighttime cravings. After a long day of travel, it’s easy to reach for comfort foods like burgers and fries or even a glass of wine. But if you pre-plan your meals and eliminate those temptations, you’ll find it much easier to stay on track.

Recap: A Simple Travel Action Plan

1. Plan ahead: Know what to eat and what to avoid before your trip starts. Check menus and pre-plan your meals.
2. Use business lounges wisely: Opt for high-protein, low-carb meals. Avoid fried foods, bread, and sugary snacks.
3. Pack snacks: Bring healthy options like beef jerky and protein bars to avoid bad choices during flights or long drives.
4. Fasting: If it helps reduce stress, consider fasting during long travel days.
5. After landing: Your first meal should be high-protein and low-carb to restore energy and control blood sugar levels.
6. Hydration is key: Drink plenty of water, and avoid alcohol while traveling.
7. Stay disciplined: Eliminate bad decisions by pre-planning meals, especially for late-night arrivals.

With the right mindset, discipline, and a solid plan, staying healthy while traveling is not only possible, but it can also help you feel better, perform at your best, and avoid the negative health impacts associated with frequent travel. Remember, you are in control of what you put in your body—make smart choices, even when on the road.

Tune into this week's episode of Lift, Move, Breathe for more.

Peace.

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