croissants at a hotel breakfast

Healthy Meal Planning While Traveling

We all know that eating healthily is one of the cornerstones of good health. Work week travel can make it more difficult to stay on top of your nutrition, as you tend to rely more on packaged and convenience foods, as well as those prepared in hotels and restaurants. Here are some tips to help you stay on top of your nutrition goals when you are on-the-go.

Become familiar with food options in the main airports that you travel in and out of. Likewise, with restaurants in the cities that you travel to. Restaurants with more than 20 locations (chains or franchises) are required to show the nutrition facts for menu items. Looking at the offerings along with nutrition facts ahead of time and picking a couple of “go-to” options that align more closely with your health goals can help take the stress off dining out. Don’t be afraid to ask for substitutes when eating out. For example, you can request to replace the side of fries or pasta with a side salad or vegetables. Many restaurants are willing to oblige, though keep in mind there may be an additional cost for these substitutions.

sandwich at an airport

Making The Complimentary Continental Breakfast Healthy

It is common for hotel chains to offer a complimentary continental breakfast. The fare tends to be similar in most places. Aim for a balanced plate that includes protein, fat, and complex carbohydrates. Scrambled eggs and Greek yogurt are good sources of protein. Pair these with whole wheat toast, grits, or oatmeal for slow and steady energy. Skip the juice and opt for a piece of fruit, such as a banana or apple, which has more fiber and doesn’t have as much concentrated sugar. Added bonus if your hotel offers vegetables with breakfast!

hotel breakfast of fruit, oatmeal, yogurt, and pastries

Keep well-balanced snacks on hand. Those that provide protein, healthy fat, and fiber can help to provide sustained energy and keep you feeling full between meals. Protein bars and trail mix can be good options, though try to be mindful of added sugars. Your registered dietitian can help you select which varieties may be appropriate for you if you have food allergies or other health concerns.

Suzanne Doad

Suzanne Doad


Suzanne is a native Charlottean. She is a Licensed and Registered Dietitian who holds a Master’s Degree in Human Nutrition from UNC Greensboro.Her interest in nutrition began at a young age after witnessing various family members suffer from nutrition-related chronic illnesses. She has a strong belief that food truly has the ability to help the body heal and loves working with clients to help them determine the ways in which food best nourishes their bodies… READ MORE