10 Tips for Healthy Eating on the Road

October 3, 2018

eat healthy, meetings — Purchase something healthy like a salad for a flight, with the thought that you might be delayed.

It’s not easy to eat healthy when you travel for work—especially in the meetings industry.

To help, we asked attendees, speakers and sponsors from our Meet Well Summit, put on by Prevue Meetings & Incentives and the Incentive Research Foundation, for their favorite tips. Follow their 10 tips for healthy eating the next time you’re on the road:

Pre-load Before Dinners

If I am in an airport that has P3 packs, eggs or anything of the like, I grab some for my carry on. I can then eat when I need to or in my hotel room quickly before I head to a big dinner where I know the food will be delicious, but not necessarily healthy. Heading into a dinner with good nutritional base helps me enjoy the flavors without over-indulging. —Melissa VanDyke

Think Protein

Bring your own snacks rich in protein, such as almonds or peanuts, nuts, trail mix, or protein powder to mix with milk for a quick snack. The protein will help fill you up with less food, give you energy, build muscle mass and reduce cravings.—Donna Mitsos

Just a Little Is Fine

Its always fun to try everything at meals, but keep it to small portions. The same with bread or desserts: One bite is ok!—Gretchen Anderson

Prepare for the Worst

I always purchase something healthy like salad for a flight, with the thought that we may be delayed. I carry an empty water bottle to replenish as needed. I must have my teas and travel with an assortment, from English Breakfast to Chamomile.—Dianne Budion Devitt, dnd group

Avoid “Feel-Bad” Foods

For me, that means not to consume anything deep-fried, sugary snacks, or sodas.—Evelyn Hall

Drink Lots of Water

I carry my S’well bottle with me everywhere as it doesn’t ‘sweat’ and keeps the water cool. I fill it after I pass through security and that way I never have to wait for the flight attendants to serve beverages to quench my thirst on a plane. I also try to drink water before each meal so that I’m not ravenously hungry (which otherwise often leads to weakened self-control and poor food choices) and helps keep me hydrated to balance out the dehydrating travel culprits of excess caffeine and alcohol.—Sherri Lindenberg

Try Grape Leaves

Bring Trader Joe’s canned dolmades on flights. They’re a healthy snack that doesn’t need to be refrigerated, is filling and is easily transportable.—Anonymous Planner

Avoid Airplane Food At All Costs

I stay away from airplane meals and opt to obtain a vegetable platter with hummus to eat during a long flight.—Janice Quals

Don’t Skip Meals

When the team is onsite for a large conference we have had the bad habit of skipping a meal. So we make sure to instead have a staff meal room and make sure everyone rotates through it each day for lunch at a minimum.—Nicole Fridenmaker

Go “Lite”

If I have an urge for chocolate: miniature York peppermint patties. For a gin & tonic, replace the tonic water with low-fat tonic or elder flower tonic.—Edie Liebman