26Aug 2020
Written By
HotelGyms Crew

The 4 easiest ways to eat healthy while traveling for Work

If you frequently travel for work, it can become a burden. You have health and fitness goals, but when you are going from breakfast buffet to late night take outs — eating healthy can seem like an impossible feat. While it may be easier to eat healthy at home where you can prepare all your own meals, it is not impossible to eat healthy on the go.


For this article, Emilina Lomas shared with us her tips and tricks on how to do it better. As a personal trainer and holder of a B.Sc. & M.Sc. in Nutrition, she definitely has some fantastic insights we all want to follow on our next travel. Let us have a look at the 4 easiest ways to eat healthy while traveling…

1. Go to a grocery store

Rather than running into a café to grab a bite, go directly to a grocery store that stocks healthy options like “Whole Foods”, that has plenty of healthy meals ready to go. In terms of actually choosing the food items in the grocery store — go for foods that have a simple ingredient list.

Flip the item over and read the label, if it has a list of more than five ingredients, do not get it. Processed foods have an abundance of chemicals, preservatives and sweeteners to enhance the flavor and extend the shelf life — avoid these. Often, a food might seem healthy because its label contains the word “diet” or “low calorie” but it is stacked with junk, so be vigilant!

2. Go to a chain restaurant

If you find yourself in a small town with no “Whole Foods” in sight (cry), a chain restaurant might be your only choice for some food. But do not worry — nearly all chain restaurants in the US and Europe are required to have healthier, lower calorie options available. If you are doubtful, check out this article by “Cooking Light” that covers the 35 healthiest meal choices at the most popular restaurants in the US.

But it is not just the US — restaurant chains in Europe also have similar lower calorie options available. If you are in Europe, check out this article that covers the nine healthiest meals you can get from the most popular chain restaurants.

As an example, here are some of the options available at the biggest global food chains:

  • Starbucks: Spinach, egg white and feta wrap — 290 calories, 10g fat, 19g protein, 6g fiber
  • McDonald’s: 2 egg white delight muffins — 500 calories, 16g fat, 36g protein, 8g fiber
  • Subway: Six inch turkey breast sandwich — 280 calories, 3.5g fat, 18g protein, 5g fiber
  • Burger King: Whopper Jr. sandwich with no mayo — 260 calories, 9g fat, 14g protein, 1g fiber

See, you have options!

3. Ask the server

So if there is no grocery store and no chain restaurant available — what do you do? There are likely going to be some restaurants that you eat at that have limited healthy options on the menu. The best thing to do in this scenario is to make your own: ask the server for a grilled protein source and a side of veggies. See the chicken Parmesan on the menu and the cheesy veggies? Ask for just the chicken from that, and the veggies without the cheese.

4. Be prepared

If you are going on a two-day trip, you will be surprised how much food you can bring that covers your basis for the entire trip. We are talking fruit, protein bars, protein powder, meal prepped food that you can ask to put in the fridge on the plane (did you know that?) that you can then put in your fridge in the hotel and eat when needed. Like with everything in life, preparation is key!

plan. travel. workout.

Yes, it can be hard to eat healthy while traveling for work. It can feel like you are fighting a losing battle. But if you follow these tips from, you will be able to stay on track with your health and fitness goals. Combined with a hotel gym with the appropriate GymFactor, nothing can stop you. And remember, summer bodies are made in 2020…

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