1. Set Clear Personal Goals (Even on the Road)
- Plan for consistency: Establish a travel-friendly routine for nutrition, such as a calorie range or a macro ratio to guide meal choices.
- Non-negotiables: Define specific behaviors you will prioritize, like avoiding fried foods or eating a vegetable at every meal, regardless of location.
- Mindful indulgences: Allow room for flexibility, such as one “treat meal” per trip, to maintain balance without guilt.
2. Review the Menu in Advance (Even for New Restaurants)
- Use apps like Yelp or Google Maps to preview menus and choose the healthiest options ahead of time.
- If dining at a location without a menu online, prepare generic requests like “grilled protein with a side of steamed veggies.”
- Pro Tip: Call the restaurant if necessary to ask about dietary accommodations, ensuring you have options that align with your goals.
3. Use a “One Plate Rule”
- Visual portions: Focus on lean proteins (1 palm), vegetables (half your plate), and carbs (fist-size or less).
- Avoid grazing at buffets or sharing platters by pre-deciding what to put on your plate and stepping away from the table once you’ve served yourself.
- Pro Tip: If courses are served, think of the first course as your “main event” and treat the rest as optional.
4. Pre-Eat Strategically
- Traveling often means long periods without food, leading to poor decisions during business dinners.
- Packable snacks: Bring travel-friendly options like protein bars, roasted chickpeas, or single-serve nut butter packets to prevent excessive hunger.
- Prioritize protein at your snack, such as hard-boiled eggs or jerky, to keep you satisfied and reduce cravings.
5. Navigate Alcohol Smartly
- Travel-friendly tip: Pack electrolyte tablets to mix with water to combat dehydration caused by alcohol or frequent flying.
- Choose spirits with soda water, lime, or a splash of juice over sugary cocktails.
- Commit to a personal rule, like “1 drink per dinner” or skipping alcohol on alternate nights.
6. Make Substitutions Without Hesitation
- Leverage your traveler status: Politely explain to servers that you’re managing your diet while traveling, which makes them more willing to accommodate requests.
- Common substitutions for business travel dinners include:
- Dressing on the side
- Grilled or broiled proteins instead of fried
- Double veggies instead of starchy sides
- Sparkling water with lemon instead of sugary drinks. Avoid at all costs: drinking your calories!
7. Prioritize Conversation Over Consumption
- Networking mindset: Focus on building rapport, not just sharing a meal. This shifts the focus from overindulging to meaningful engagement.
- Use dining etiquette to your advantage: Eat small bites to pace yourself and pause often to contribute to the conversation.
- Sit near lighter eaters if possible, as this subtly encourages smaller portions.
8. Skip or Share Desserts Thoughtfully
- Business dinners often include desserts, but you don’t have to overindulge.
- Alternatives: Suggest sharing desserts or opt for tea/coffee as your “treat.”
- If you have a sweet tooth, ask if fresh fruit is available as a lighter alternative.
- If you started with an appie avoid desert. Make a choice, it’s one or the other.
9. Practice Portion Awareness
- Hotel hack: If portions are too large and you have access to a fridge, pack leftovers to enjoy the next day.
- When leftovers aren’t an option, mentally divide your meal in half and set aside the larger portion at the start to avoid over-eating. This is more a challenge when travelling in the U.S. Portion sizes are supersized and that’s what you’ll become if you are not being aware.
- Mindful eating: Take your time with each bite, chew thoroughly, and avoid distractions like checking your phone.
10. Plan Post-Dinner Activity (Incorporating Travel Constraints)
- Walk off the meal: After dinner, take a stroll around the area to aid digestion and maintain activity. Walking tours of a city can be a fun way to balance work and exploration.
- Book hotels with gyms and use early mornings for light cardio or strength sessions before meetings.
- Travel workouts: If a gym isn’t available, pack resistance bands or use bodyweight exercises (e.g., push-ups, squats, and planks) to stay active in your hotel room.
Additional Travel Tips
11. Stay Hydrated
- Flights and travel can dehydrate you, leading to increased hunger and poor food choices. Keep a refillable water bottle with you at all times.
12. Keep Emergency Snacks
- Carry portable snacks like mixed nuts, protein bars, or packets of oatmeal in your bag to avoid relying on vending machines or fast food.
13. Manage Jet Lag with Smart Nutrition
- Avoid heavy meals late at night if arriving in a different time zone. Opt for light, protein-rich meals to help regulate your sleep cycle.
- Limit caffeine after dinner to ensure restful sleep.
Need more help pullling this together? Book a health coaching session with our behavioural specialist and let’s dial this in!
