Eating Healthy While Traveling

Happy Sunday Team!

Coach Colleen here writing to you from the Minneapolis/St. Paul International Airport. I am on my way to Miami, Florida to pay a brief visit to the Freestyle Fighting Academy’s women’s bootcamp. For the next 2 day I will be shadowing their program to learn ways to improve and advance our bootcamp. They are one of the most successful bootcamps in the Miami area and I am looking forward to learning as much as I can while I am there!

As I sit here at the gate, waiting for my flight, I see people all around me eating Burger King, potato chips, cookies, and soda… I’m sure there’s a handful of you out there that have to travel for work. Do you find it difficult to maintain healthy eating habits when you’re constantly terminal hopping or living in a hotel for a week? While it’s temping to give into fast food cravings at the airport, or eat out for every meal while on your business trip – here are some tips to maintaining a slimmer waistline while on the go:

1. Instead of buying the Snickers bar and Diet Coke at the convenience store in your terminal, buy a package of raw, unsalted almonds or walnuts and a bottle of water. If you absolutely can’t handle the taste of raw nuts you can opt for the roasted, slightly salted version.

Why ditch the Snickers? A Snickers bar has about 300 calories and 14g of fat! While your diet soda of choice may have “zero” calories, it’s jam-packed with high fructose corn syrup and aspartame, an artificial sweetener that has been shown to negatively affect the body’s nervous system. If you’ve got a sweet tooth, opt for a cup of yogurt, preferably Greek yogurt. With it’s popularity on the rise, you should be able to find it at airport convenience stores.

2. When staying in a hotel – try to get one with a small fridge. If you have a rental car, drive to the nearest super market (if you don’t have a rental car look to see where the nearest one is and cab it) and buy a few things to keep in the mini fridge that you can eat on the fly. Items I suggest buying would be:

Oranges/Clementines¬†– these don’t need to be¬†refrigerated and are great snacks.
Bananas – also doesn’t need to be refrigerated and you can eat it easily as you race out of your hotel room.
Single serving Greek yogurts – I love the FAGE brand, but Chobani is decent as well. Some of the other Greek yogurts out there have high levels of sugar in them. Fage and Chobani are the best in my opinion.
Raw nuts – all you need is a handful and you’ll be giving yourself a healthy dose of protein and healthy fats.

3. For large meals you may have to break down and eat out, unless you are staying in a room that has a little kitchenette. When eating out try to stick with salads with the dressing on the side. Don’t let them dress your salad because 9 times out of 10 they’re are going to put way too much on. You should only use about a tbsp of dressing. Yes, I know – a tbsp seems small, but you can really rack up the calories with dressing.

Avoid heavy meals like pasta, breads, and obvious things like pizza, burgers, hotdogs. If eating at places like Chipotle, ditch the burrito for a burrito bowl or a salad. While the calories are still up there, the tortilla itself is 290 – that’s obviously 290 less calories you need to be taking in.

4. Stay away from soda at all costs! A cup of coffee in the morning is no big deal, but make sure you are drinking plenty of water. I cannot stress enough how important it is to stay hydrated. And don’t be fooled by flavored water or sports drinks. They often have a variety of artificial sweeteners in them. If you are looking for an electrolyte boost, pick up a bottle of coconut water. Coconut water is a fantastic, natural version of Gatorade.

Admittedly it’s very difficult to not eat out at least a little bit while traveling, but taking little steps like having healthy snacks on hand will definitely help you stay away from the candy bars and chips.


I hope you all have an enjoyable Sunday. I will definitely be blogging from Miami.


Stay tuned!

Coach Colleen