It can be difficult to think healthy while traveling, especially since most travelers do not have access to a stove or oven while on assignment. Most travelers tend to leave the idea of cooking for themselves out of mind, and opt for eating out instead.
There are a few simple adjustments travelers can make in order to eat healthier. Stopping at a convenience store or market to pick up a few items to keep in the hotel fridge is an easy way to start. Using a small cooler or lunch tote is a convenient way to pack your meals for work.
Here are a few ideas that can get you started for meals and snacks. Keep in mind that the largest meal of the day should be your middle/lunch meal.
Breakfast:
Apple
Banana
Cottage cheese
Grapefruit
Hard boiled eggs
Low fat yogurt
Lunch:
Sandwich (use bagel or whole grain bread) w/ turkey, roast beef, ham, tuna
Lettuce
Low fat cream cheese
Pickle
Tomato
Bag of baked potato chips
Apples or oranges
Dinner:
Salad (use fresh lettuce)
Almonds
Broccoli
Chopped hard boiled eggs
Cubed/chopped ham, turkey, peperoni
Olive oil and vinaigrette dressing
Tomatoes
Snacks:
Assorted nuts
Carrots
Celery
Now that you have a few food ideas to get you started, here are some important things to remember:
- Switch up your meals. You will get bored eating the same thing over and over.
- No matter what you are eating, do not overeat.
- Don’t eat within two-three hours of going to bed.
- Drink plenty of water throughout the day.
Thinking healthy while on travel assignments, although difficult, can be done. Use the food items listed above as a guideline to eating healthy. Not only will your body reap the benefits, but your budget will too.
Chad Rosendale joined Aureus Medical Group in November 2012 as an Account Manager for the Physicians Division. Chad has since become a Regional Account Manager and works with facilities in multiple states, establishing working relationships with the facilities and providing them with physicians to meet their needs. In his free time, Chad enjoys working out and spending time with his family.