Eating right while travelling can be tricky, especially with changes in time zones, hours spent in airports, living in hotels, business meetings at all hours and more. It’s easy to grab fast-food on the run, but as more and more of us pay attention to what we eat, this really isn’t an acceptable option. And for those following any kind of restricted diet, your choices are even more limited.

So how can you make an effort to eat sensibly while traveling? The UNIGLOBE experts suggest some healthy dining options.

1. Avoid the high-fat, carb-laden food at airports and on flights

A number of hotels across now offer take-out gourmet meals for their guests to take with them on their flights. They are packaged to fit in your carry-on and generally more convenient, affordable, healthy and better quality than what you can get at the airport. Check with your hotel to see if they offer this option. If you’re not staying at a hotel with this service, look for airport restaurants that cook with fresh, local ingredients and avoid fast food chains.

2. Pack packets of instant oatmeal in your luggage

No time for breakfast? Rather than grabbing a muffin on your way to your early-morning meeting, pack packets of instant oatmeal in your luggage. As most hotel rooms include a coffee maker and mugs, you’ll have everything you need to make your own breakfast. All you’ll need is empty your oatmeal into a mug, add hot water from the coffee maker, stir, and you’ve got a speedy, healthy breakfast.

3. Pack a bag of nuts in your luggage

Pack a bag of nuts in your luggage and put one in your briefcase for a quick and healthy snack in the cab between meetings.

4. Drink water over an aerated drink

A bottle of water does far more to hydrate you - without a sugar high - than a bottle of cola. You get the drift, right?

5. Carry protein bars with you if you are on a restricted diet

Many restaurants will attempt to accommodate your needs if you are on a restricted diet like vegan or gluten-free. For the odd occasion that this isn’t possible, you might want to carry protein bars with you – it’s better than going to bed hungry!

In a nutshell, stay away from fast-foods and foods with empty calories that leave you feeling hungry shortly after eating. Drink water, not sugary drinks, limit your caffeine and alcohol and focus on eating fresh, local ingredients if possible.

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