From Business Lunches to Airport Lounges: How to Stay Healthy While Traveling

Airport concourses full of fast food, and executive lounges with free-flowing cocktails. Meeting tables stocked with snacks, and post-conference happy hours on the company card. Lavish business lunches. Little sleep. Red-eye flights. Stressful schedules.

It’s an understatement to say that business travel and healthy living do not go hand in hand. With long lines, long meetings, and long days, it’s easy for even the most health-conscious traveler to justify indulging in an extra cocktail or drool-worthy dessert — after all, you deserve a little comfort when you’re working nonstop and far away from home.

Unfortunately, tonight’s indulgence equals tomorrow’s headache, sluggish morning, or stomachache… and if you travel regularly, those late-night cheeseburgers or airport-lounge champagnes can add up to long-term weight gain. Rather than treat business travel as an excuse to let loose, look at it as an opportunity to prove to yourself that living better feels better, regardless of the circumstances. Here are a few strategies to help you stay healthy at work — even when you’re on the road:

At the airport

On travel days, take advantage of any chance to move. Bypass the moving sidewalks in the airport and take the stairs in the parking garage: since you’ll be crammed into a small airplane seat for hours, your body will appreciate the extra exercise. During a layover, don’t collapse into yet another chair while you wait; take a few laps around the concourse to get your heart pumping.

Skip the sugary beverages on the plane, whether that means complimentary wine in business class or sodas in coach. Drink water — plenty of water — on the plane, even if it means you have to squeeze by a seat mate to make frequent visits to the restroom. Dehydration can cause headaches and lead to fatigue, which you’ll already be fighting if you’re traveling across time zones.

After following a family of five through the security line for 45 minutes, it can be tempting to make a beeline for comfort food at the Cinnabon stand… but you’ll end up feeling bloated and overfed instead of happy and, well, comforted. Instead, find a small market and stock up on healthy snacks for the plane: nuts, string cheese, popcorn, fresh fruit, and even dark chocolate are all smart choices.

At the hotel 

At the hotel breakfast bar, beware of sugar. You’ll likely be better off taking a plate of bacon and eggs than a DIY waffle, mini-donut, or even a sugary, fruit-flavored yogurt. Try to include some fiber — like a piece of whole-wheat toast or a little unsweetened oatmeal — to help you feel fuller longer.

Try to make time for at least 20 minutes of exercise daily: a short run on the fitness center’s treadmill, a few laps around the pool, or even just skipping the cab ride and the hotel elevator in favor of a long walk and few flights of stairs at the end of each day.

At meetings & conferences

Remember: just because food is free doesn’t mean you need to eat it. Ask yourself whether you’re actually hungry before you help yourself to the snack table.

Choose water or unsweetened iced tea instead of soda — whether diet or regular. Regular soda is full of empty calories all on its own, while sipping artificially-sweetened drinks can make you crave sugar and lead to higher calorie consumption when you eat.

At mealtimes & social hours

Opt for one glass of wine instead of beer or cocktails at post-meeting happy hours, then switch to club soda with lime to keep the party going without overindulging. No one will be the wiser — and you won’t end up chowing down an extra order of nachos at the end of the night!

Don’t be afraid to customize at catered business lunches. Ask for dressing on the side of your salad, fruit instead of chips with your sandwich, or steamed vegetables instead of bread or potatoes.

When dining out with colleagues, indulge by starting with a cup of broth-based soup or a lightly dressed salad — not by ordering the priciest (and biggest) steak on the menu.

Bottom line: plan ahead, and don’t be afraid to get creative

One of the best ways to prepare for a healthy business trip is by doing your homework. Pick out restaurants near your accommodations or meeting site with healthy options, and then you won’t end up defaulting to a burger at the hotel bar. And if there aren’t nutritious options nearby, or if you want to just relax in your room, have healthy takeout delivered! With online ordering and prompt delivery available in many cities across the U.S., Waiter.com makes it possible to order healthy business lunches and dinners… wherever your travels may take you.