How to maintain your diet while traveling

Neha Jain

August 4, 2023

One of the biggest concerns many of my clients have is how to stick to their diet when they are traveling. If you’re catching early morning flights, staying in hotels and scheduling back-to-back meetings, it can be challenging to find time to eat the small meals that form part of your daily diet. Of course, managing those small meals is also a task when you’re on the road and don’t have access to a kitchen.
So how can you ensure you make healthy food choices? Keep these suggestions in mind:

Fly with your own food

Don’t rely on airline snacks or food. Pack your own meal instead. Carry protein and nutrient dense dry food that won’t break or leak easily. Nuts, roasted snack, protein bars and firm fruit like apples are good choices.

Drink plenty of water

Avoid artificially sweetened drinks or colas, choosing plain water when you travel. Skip coffee and tea during breaks in meeting, and instead drink one full glass. Water reduces food cravings, keeps you feeling full and can provide a much-needed energy boost when you’re traveling.

Make your own mini-bar

Stock your hotel room fridge with packets of buttermilk, fresh fruit, biscuits and healthy roasted snacks. They will help stave off the late night munchies and deter you from ordering room service. Carry some nuts along with you to eat between meetings too.

Avoid fast food binges

Though you may find yourself drawn to the tantalizing sights of creamy gravies and deep fried delicacies on the hotel menu or buffet, remember these meals are high in fat and calories and will definitely set your weight-loss plan off course. Choose tandoori roti instead of naan, plain dal instead of dal makhani and a multi-grain Subway sandwich instead of plain. Also, wherever possible, choose salads and fresh vegetables over fried ones.

Always eat breakfast

A good breakfast will prepare you for a full day of activities or business meetings. But don’t binge at the hotel buffet – stick to what you eat at home. Most hotels provide high fiber and protein options like milk, muesli, whole wheat bread or oats. These will give you a much-needed energy boost and fill you up until lunch.

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About the Author

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing too complex about nutrition. Neha completed her MSc in Food and Nutrition from Delhi University and also did a Diploma in Naturopathy and Yogic Sciences. Neha is also a Certified Diabetes Educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Neha’s goal has always been to help people make healthy choices, and while at HealthifyMe, she always felt that her task was simplified with its technology.

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10 responses to “How to maintain your diet while traveling”

  1. Thanks for posting this blog!!
    It it very useful. I usually visit this site. When trying to lose weight, it is best to plan to lose around one to two pounds per week. Anything more than that can be unhealthy and may not be permanently lost.

  2. This information you provide all is useful to me for whole life i healthy and beautiful life to achive many good things.thanks for sharing.

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