Dining on the road can be challenging, especially when you are trying to keep your body healthy the whole time. Whether you are a businesswoman or are trying to have your little girl-getaway or vacation from the office, you’ll need an elaborate plan that keeps your eating habits in check during your trips from city-to-city and even across countries. Every so often, you wonder how you gained 10 or 15 pounds after just a month’s business trip or vacation yet you’ve been up and down, getting your hours of workout the whole time. The secret lies in what you eat. With this guide, you’ll get to know just how you can make it back home without the extra “baggage” from your trip.

Keep the pounds at bay with these smart tips

As much as you’re always trying to catch flights and make it in time for meeting after meeting in different places if you don’t prioritize your health, you will barely be able to keep up with everything else. You can only perform as well as you feel. Master the art of healthy travelling using the following simple but powerful tips:

  • As you plan, plan for your snacks

Before you get on the road, pack as many healthy foods and travel snacks as you can. This doesn’t mean that you should get your whole fridge in your luggage in an attempt to get all that you’ll need for the trip. Keep it simple with only the foods and snacks that will keep you from raiding every hotdog or donut store you come across. You can grab snacks like granola bars, protein bars, kale chips, rice cakes, nuts, pre-cut carrots, celery sticks, and fruits like apples – all at a moderate amount.

  • Buy groceries at your hotel

Most hotel rooms are fitted with a mini fridge and cabinets where you can store various foods. It is undeniable that hotel food is enticing, and sometimes you can’t help but call up room service to bring you their best comfort foods and drinks. You can avoid an unhealthy meal plan by buying groceries as soon as you arrive at the hotel and stacking them in the mini fridge and cabinets. You can grab a box of healthy cereal, milk, yogurt, fresh fruits, and even eggs if the hotel has a stove.

  • Gulp down that water

One of the healthiest ways to train your body to follow your time-conscious diet and avoid unnecessary eating is by drinking a glass or two of water whenever you feel hungry. Thirst is often mistaken for hunger. Also, water makes you crave healthy foods. Increase your chances of eating a veggie salad instead of a cheesy burger by drinking some water.

  • Keep track of your calorie count

Before walking into an eat-out, make sure you are not exceeding your daily calorie limit. High-calorie foods are likely filled with carbs, sodium, cholesterol and missing out on vitamins, protein and all the things your body needs to stay healthy. Whenever you eat at a restaurant, find out how the food is prepared and the number of calories it has. This will help you keep within your diet’s calorie limits and health limits. Try to stick to foods on the menu that are steamed, boiled, baked, grilled, and roasted. Also, ask for health sides like a bowl of salad, fruit instead of french fries.

  • Expect surprises; Be a bit flexible

There are times when you’ll drive for long miles and even longer hours before seeing the next grocery store on the road. This also applies to long flights that only have plane foods which aren’t exactly the most nutritious. You may have prepared for the trip with some healthy foods but ran out of them before the trip ended. You can compromise by eating at organic food stops and whenever necessary, at chain restaurants sticking to the least fatty and calorie-filled meals.

Fast food joints? Maybe

When you are away from home, it’s only fair that you treat yourself for all the work you’ve done and continue to. What if all it takes is making the right food choice, even if it’s at McDonald’s, Olive Garden, or Applebee’s? A scrumptious plate of anything else other than a salad that is within your daily calorie count won’t distort your healthy curves, diet, flat tummy, or overall health. At McDonald’s, you can have a hamburger at 250 calories and 9 grams total fat, a premium grilled chicken classic sandwich no mayo at 370 calories and 4.5 grams total fat, or even a vanilla reduced fat ice cream cone for dessert at 150 calories and 3.5 grams total fat. At Applebee’s you can have teriyaki shrimp pasta at 440 calories and 8 grams total fat, and finish with fresh fruit at 90 calories and zero grams fat. The trick really is to understand your calorie intake before eating anything. You can eat at subway, KFC, Starbucks, or anywhere you’d love to as long as you stick to your diet plan. Enjoy your girl-time with some fun tastes!

What you need to take with you on the road

You may be country hopping by train, bus, plane, or car. In all these cases, you need to equip yourself with the right tools for the trip. Part of being on the road is trying to keep your spending at bay. You can cut down on travel costs by packing this health-conscious and trash-reduced travel list:

  • For your beverages, carry a travel mug and a reusable glass water bottle
  • Glass storage containers with snap-on lids to make it easy to carry healthy snacks around
  • Reusable food and sandwich wraps, also for your daily healthy snacks

Keep it Realistic

It will certainly be difficult for the frequent traveler to keep up her dietary routines while on a work or leisure trip. The good news is when you get the hang of healthy on-the-road habits you are likely to stick to them when you get back home and on future trips!