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Healthy eating for the business traveler

Posted on October 1, 2007 | No Comments | No TrackBacks

Energy on the go

Business travel often spells disaster for healthy diets. Nutrition is the last thing on your mind, when you're focused on making sure you've got two of the same shoes packed and your presentation saved on your hard drive, your flash drive and a couple CD-Roms, just in case technology fails. Well don't let your mind or body fail you, either. Eat right!

Before Your Trip

  • Stay hydrated. The day before take off (better yet, two or three days before), drink a gallon of water.
  • Prepare for the long flight. Pack healthy snacks in your carry on: carrot and celery sticks, whole wheat bread with peanut butter or a baggie of sunflower seeds.

At the Airport

  • If you're flying in and back in the same day for a presentation or big meeting and if at all possible--ban the bean; coffee can add to your nerves and also dehydrate you. Also, watch your caffeine intake on long flights.
  • Walk right on by the McDonald's and the Pizza Hut. Hit the convenience store for a bag of nuts, trail mix, a banana and water.
  • During flight, when the cart stops at your row, ask for a glass of water with lemon.

Airport Meals

If you're stuck and really need a more than a snack--keep the fat and calorie count in mind when you hit the airport restaurants.

  • Your best bet? A 6" turkey sandwich at Subway is 220 calories and 3 grams of fat (13 grams of protein).

Watch out for these high-calorie and high-fat meals.

  • A blueberry muffin at Starbucks will cost you 380 calories and 19 grams of fat (5 grams of protein); a Venti Vanilla Latte (whole milk) is 400 calories and 16 grams of fat (16 grams of protein).
  • At McDonald's, a 6-piece Chicken Nuggets and a large fry are 46 grams of fat (852 calories and 23 grams protein). A Crispy Chicken Caesar Salad saves you 542 calories and 30 grams of fat (310 calories and 26 grams of protein).
  • A Pizza Hut personal pan pepperoni pizza is 620 calories and 28 grams of fat (26 grams of protein.)
  • A cheese calzone at Sbarro is 776 calories and 28 grams of fat (41 grams of protein).

Search www.nutritiondata.com for the calorie and fat content of your favorite foods.

Continue reading Healthy eating for the business traveler.