Healthy Decisions on the Go: How to Stay on Track During Business Trips, Conferences, and Busy Days
- Dor Davidov
- Feb 10
- 4 min read
Updated: Oct 7
As someone who's constantly traveling for business events, conferences, and meetings, I know firsthand how challenging it can be to stick to healthy habits. In the beginning, it was tough—every conference, meeting, or event seemed to come with an endless supply of free snacks, pastries, and fast food options. Temptation was everywhere! But over time, I learned how to work around it and make healthier decisions that kept me energized, focused, and sharp.
Here’s how I manage my health while on the go:
Tip #1: Focus on the Basics: Veggies, Protein, and Fiber
When eating out or grabbing a quick bite, try to prioritize the building blocks of a nutritious meal: veggies, protein, and fiber. These are your best friends for staying energized and feeling full longer.
Even if you’re having pasta, a sandwich, or fast food, you can still make better choices by adding protein (like grilled chicken, fish, or tofu) and fiber (such as a side of veggies or a salad). This simple swap can make a big difference in how your body responds to your meal.
Why It Works:
Protein helps stabilize your blood sugar and keeps you feeling full longer. It prevents the dreaded mid-afternoon slump and helps maintain muscle mass, especially if you're traveling and not getting your usual workouts.
Fiber from vegetables and whole grains is essential for digestion, reduces bloating, and helps control hunger cravings.
Veggies give you essential vitamins and minerals, supporting immune function and energy levels—two things you need when juggling busy work days.
Tip #2: Start with a Salad or Veggie-Rich Appetizer
When you’re sitting down to a meal, whether it's at a restaurant or at a quick stop, make a habit of starting with a salad or veggie-rich appetizer. This small change can help you eat less of the main course, reduce the amount of processed carbs or unhealthy fats you consume, and even spike your blood sugar less.
By adding fiber from leafy greens or raw veggies at the start of your meal, your body is primed to better manage the carbohydrates and sugars you eat afterward. You'll feel more satisfied with less food, which can also support weight loss goals.
Tip #3: Stay Hydrated, Always
It might sound basic, but staying hydrated is essential, especially when you’re traveling. Dehydration can cause fatigue, headaches, and brain fog, all of which can affect your productivity and focus. Carry a water bottle with you and aim to drink water consistently throughout the day.
If you’re in meetings or at conferences, opt for water or unsweetened beverages instead of sugary sodas or coffee drinks. Mineral or spring water is an excellent option—it’s packed with essential minerals that help you stay hydrated and support overall health. Try adding a few slices of lemon or cucumber for extra flavor and a little boost of hydration.
Tip #4: Choose Organic When Possible
If you have access to a healthy restaurant or grocery store, try to choose organic options for your meals. Organic foods are not only free from harmful pesticides and chemicals, but they also tend to be fresher and more nutrient-dense. When you’re on the go, the extra effort to choose organic can have a significant impact on your long-term health.
Tip #5: Swap Coffee for Caffeine Alternatives
While caffeine can help boost your energy and focus, it’s often best to swap coffee for unsweetened, caffeinated teas like green tea, yerba mate, matcha, or black tea. These options offer a gentler, more sustained energy boost without the jitters or energy crash that often come with coffee. Plus, they provide additional antioxidants and health benefits that coffee doesn’t.
Tip #6: Plan Ahead—My Secret Weapon
When I travel to new places, I always make a point to prepare in advance. I’ll shop for healthy to-go snacks like nuts, seeds, sugar-free raw energy bars, and of course, spring water and teas. When I arrive at a conference or event, I’ve got my own highly nutritious food with me—while everyone else is eating the Costco snacks provided, I’m fueled up with the food that keeps me feeling sharp and light.
Tip #7: Eating Out at Dinner with Colleagues—Pro Tip
When dining out with colleagues or clients, restaurants often default to steakhouses or places with heavy, indulgent meals. Here’s a pro tip: you can still find healthier options. Look at the side dishes! Many restaurants offer veggie sides, roasted sweet potatoes, or salads—add more of those to your order, and you can still enjoy a delicious, balanced meal without overindulging.
At first, it feels a little weird—everyone is looking at you funny, wondering why you’re not eating the snacks or meals provided. But trust me—when you have the confidence in what you're doing and you're feeling more alive and energized than anyone else in the room, it’s no longer awkward. In fact, everyone will ask what you're doing and why—and they’ll be super intrigued by it. That’s when it becomes rewarding. It’s not about feeling odd anymore; it’s about being the most focused, energized person in the room.
In fact, this has been one of my biggest advantages in business—being more focused and energized than anyone else in the room. During negotiations, I felt clearer, sharper, and more in control. Nutrition matters, especially in high-stakes situations.
Takeaway: Staying healthy while on the go is all about being intentional with your choices. Focus on adding the right nutrients to your meals, starting with veggies, protein, and fiber. When possible, opt for organic foods and hydrate with mineral or spring water. Swap coffee for caffeine alternatives like green tea or yerba mate, and plan ahead when you can. By making small but impactful decisions, you’ll stay energized, focused, and on track, even during your busiest days.
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Disclaimer: This article is for general informational purposes only and reflects personal opinions, not medical advice. Consult your healthcare provider before making any health-related decisions. See our full Disclaimer for details.
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