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Staying healthy on the road
08:30 - Source: CNN
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Staying healthy on the road
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The Ultra Long Haul, Reimagined
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Step back in time on the Kangaroo Route
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The Chinese travel revolution
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Thailand's tourism boom
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Thailand: Most-visited city in the world
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Blurring the lines between business and pleasure travel
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Just how far can your business travel take you?
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How did airlines change in 2015?
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How digital apps made DIY travel more affordable
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Part 1: Building your own private jet
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" data-timestamp-html="" data-check-event-based-preview="" data-is-vertical-video-embed="false" data-network-id="" data-publish-date="2015-05-14T17:15:07Z" data-video-section="business" data-canonical-url="https://www.cnn.com/videos/business/2015/05/14/spc-business-traveller-private-jets-b.cnn" data-branding-key="business-traveller" data-video-slug="spc business traveller private jets b" data-first-publish-slug="spc business traveller private jets b" data-video-tags="business and industry sectors,transportation and warehousing,air transportation,energy and utilities,renewable energy,solar energy,solar impulse initiator,environment and natural resources,environmentalism" data-details="">
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Part 2: Flying around the world with solar power
05:57
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Part 3: Introducing time share for private jets
06:31
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" data-timestamp-html="" data-check-event-based-preview="" data-is-vertical-video-embed="false" data-network-id="" data-publish-date="2015-04-10T16:48:00Z" data-video-section="business" data-canonical-url="https://www.cnn.com/videos/business/2015/04/09/spc-business-traveller-cuba-a.cnn" data-branding-key="business-traveller" data-video-slug="spc business traveller cuba a" data-first-publish-slug="spc business traveller cuba a" data-video-tags="travel and tourism,tourism,latin america,caribbean,cuba,celebrities,richard quest" data-details="">
spc business traveller cuba a_00014306.jpg
Part 1: Exploring Cuba's old world charm
10:17
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" data-timestamp-html="" data-check-event-based-preview="" data-is-vertical-video-embed="false" data-network-id="" data-publish-date="2015-04-10T17:03:46Z" data-video-section="business" data-canonical-url="https://www.cnn.com/videos/business/2015/04/09/spc-business-traveller-cuba-b.cnn" data-branding-key="business-traveller" data-video-slug="spc business traveller cuba b" data-first-publish-slug="spc business traveller cuba b" data-video-tags="agriculture,careers and workplaces,caribbean,celebrities,cigars,cuba,drugs and society,embassies and consulates,farm workers,international relations,latin america,richard quest,smoking,state departments and diplomatic services,workers and professionals" data-details="">
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Part 2: Cuba's tobacco farmers embrace change
08:12
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Part 3: Crusing industry has sights on Cuba
04:45
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Part 1: The Spanish transformation
08:29
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" data-timestamp-html="" data-check-event-based-preview="" data-is-vertical-video-embed="false" data-network-id="" data-publish-date="2015-03-12T18:22:56Z" data-video-section="business" data-canonical-url="https://www.cnn.com/videos/business/2015/03/12/spc-business-traveller-spain-b.cnn" data-branding-key="business-traveller" data-video-slug="spc business traveller spain b" data-first-publish-slug="spc business traveller spain b" data-video-tags="belief, religion and spirituality,travel and tourism,technology,mobile technology,mobile apps,travel arrangements and reservations,travel apps and websites,sports events,uci world tour,tour of spain,europe,southern europe,spain" data-details="">
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Part 2: The prayer of the traveler
06:28
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Part 3: 'Pay as you go' hotel takes off in Spain
08:06
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Part 1: A digital traveller's tour of Seoul
09:18
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Part 2: Hackers protect networks from North Korea
04:14
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Part 3: Can these gadgets change your life?
09:22
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Part 1: Getting the most from frequent flier miles
07:14
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Part 2: Is this the secret to privacy in economy?
08:55
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Part 3: The changing face of frequent flier programs
07:05
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Part 1: Scandinavia's designer hotels
08:07
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Part 2: Artistic vacation on 'Norway's Alcatraz'
08:43
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Part 3: The rise of luxury hotel alliances
06:08
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Famous hotel has a very old secret
03:18
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- Source: CNN

Story highlights

The life of traveling executives might seem glamorous, but it can wreak havoc on diets

Dieticians give CNN their top tips for healthy eating for the business traveler

CNN  — 

The alarm goes off at 4 a.m. and you drag yourself out of bed. You eat nothing – it’s too early to stomach food.

It’s a two-hour commute to the nearest airport. At Departures, growing hunger pangs are curbed with a pre-prepared sandwich from the nearest food outlet followed by snacks in the business class lounge.

Over a six-hour plane journey, you alternate between struggling to sleep, working on upcoming presentations and feasting on the food and alcohol you’re being offered. You might not really be that hungry – but it’s there and it’s free – so you’re going to eat it.

During your five-day work trip, the combination of sleep deprivation, jet lag, business dinners and hotel buffets wreaks havoc on any plans to try to retain “at-home” meal routines.

You return home feeling bloated and unhealthy – on top of your unavoidable tiredness.

Welcome to the world of the traveling executive. Behind the glamor of free business class travel lies the truth – a mess of unpredictable nutritional schedules and dietary temptations.

“Research shows that those who travel for business for two weeks or more per month have higher rates of obesity compared to those who travel less often,” dietician and author Lisa Drayer tells CNN.

Even the most health-conscious business travelers struggle to maintain a healthy lifestyle while traveling.

The best airline meals are …

Be prepared

Tips for eating healthily on the road: Airplane food is fine -- just try to keep to your normal eating schedule.
Pack light, eat lighter —
Tips for eating healthily on the road: Airplane food is fine -- just try to keep to your normal eating schedule.
ERIC PIERMONT/AFP/AFP/Getty Images
At breakfast, stay away from processed meat. Choose eggs, mushrooms, tomatoes, baked beans and salmon instead.
Breakfast of champions —
At breakfast, stay away from processed meat. Choose eggs, mushrooms, tomatoes, baked beans and salmon instead.
David Silverman/Getty Images Europe/Getty Images
Avoid sugar-sweetened breakfast cereal and bear in mind that not all granolas are healthy. Try porridge, wholegrain wheat cereals or fruit with plain yogurt.
Breakfast of champions —
Avoid sugar-sweetened breakfast cereal and bear in mind that not all granolas are healthy. Try porridge, wholegrain wheat cereals or fruit with plain yogurt.
Dan Kitwood/Getty Images Europe/Getty Images
It's best to avoid all-you-can-eat hotel buffets, but when resistance fails, the answer is to only go up once. A smaller plate helps, as does some color with fruit and veg.
Buffet etiquette —
It's best to avoid all-you-can-eat hotel buffets, but when resistance fails, the answer is to only go up once. A smaller plate helps, as does some color with fruit and veg.
Ralph Orlowski/Bongarts/Getty Images
It's very tempting to pick up something "quick and easy" when on the run. The allure of fast food is best avoided.
Fast food is not your friend —
It's very tempting to pick up something "quick and easy" when on the run. The allure of fast food is best avoided.
ANNE-CHRISTINE POUJOULAT/AFP/AFP/Getty Images
Deep-fried, fried, crispy, battered, and cream-rich items should be off limits.
Fast food is not your friend —
Deep-fried, fried, crispy, battered, and cream-rich items should be off limits.
Jeff J Mitchell/Getty Images Europe/Getty Images
Healthy alternatives to fast food are the answer. This means seeking out dishes that are grilled, chargrilled, poached, stir fried, steamed, cooked in their own juice, or in a tomato-based sauce.
Healthy 'fast food' alternatives —
Healthy alternatives to fast food are the answer. This means seeking out dishes that are grilled, chargrilled, poached, stir fried, steamed, cooked in their own juice, or in a tomato-based sauce.
JUSTIN TALLIS/AFP/Getty Images
Instead of filling plate (and stomach) with bread, it's best to go with extra vegetables.
Pile up with veg —
Instead of filling plate (and stomach) with bread, it's best to go with extra vegetables.
MIGUEL MEDINA/AFP/AFP/Getty Images
Food isn't always the best reward. Travelers should treat themselves instead to a spa session, massage or another pick-me-up.
Treat yourself —
Food isn't always the best reward. Travelers should treat themselves instead to a spa session, massage or another pick-me-up.
AFP/AFP/AFP/Getty Images
Top tips for healthy eating while traveling

But does it have to be this way?

Consultant dietitian Sian Porter – a spokeswoman for the British Dietetic Association – argues no – and insists there’s hope.

Porter is an expert on helping frequent travelers manage their diets.

“I’m also married to a traveling sales director,” Porter laughs, “So I talk the talk and walk the walk.”

Porter advises that preparation is key. Travelers should bring their own snacks to avoid being tempted by unhealthy options along the way:

“In your travel bag or car, you should pack things like almonds,” suggests Porter. “Have some fruit – citrus fruits travel well. Get to know what you can buy on the go.”

Drayer consolidates Porter’s advice: “I always say: if you fail to plan, you plan to fail […] One of the most important things that you can do is pack snacks with you.”

“Try to do vegetables as well as fruit,” advises Porter. “Get to know what you can buy as a healthy snack on the go – and what you can carry on the plane with you.”

In transit

Go easy on the complimentary Champagne.
Go easy on the complimentary Champagne.
Courtesy Emirates

Airplane food has a bad rep even in business class, and a 2015 survey found that many US airlines are failing to offer nutritious, low-calorie options.

Porter does not caution against airplane food completely – rather, she suggests sticking to a normal meal schedule as much as possible.

“It’s very tempting if people put food in front of you to eat it,” she says. “If that meal coincides with when you have a meal that’s fine, but the problem is that people might have lunch and then eat on the plane and then have dinner as well.

“Also make sure you stay hydrated, it’s fine to drink – but people should remember alcohol has calories and alcohol dehydrates you – stay within your limits.”

For some, the stress of traveling makes them lose their appetite, but Porter cautions against going for long periods of time without food – “because then when you get food you might overeat.”

Eating out

In everyday life, most people probably don’t eat out regularly. But on a business trip, they might dine out daily.

The temptation is to treat yourself, as you might at a restaurant at home – but Porter cautions against this mindset.

“If you know you’re going out for a big business meal, eat light in the daytime,” advises Porter. “Try and stick with one course and order extra veg or a green salad. If you have a dessert – have a non-creamy one or fruit.

“Watch portion sizes in places like America. The maximum red meat you should consume is 500 grams a week – and if you get an eight-ounce steak for dinner that’s about 250 grams. A couple of those in a week and you’ve had all your red meat.”

Sian explains that travelers should not be afraid to be assertive in restaurants – “you’re the customer!” she stresses.

Want your food cooked a certain way, or to substitute extra vegetables for fries, don’t be afraid to say so?

The temptation to feast on bread should be avoided too.

“Avoid bread and butter and extras like garlic bread, ask for sauces to be served separately,” says Porter.

Meanwhile Drayer cautions against salads, which can be “all over the map in terms of calories […] You want to choose a low-calorie salad […] You know, lettuce, a lot of vegetables, and a low-fat dressing like a vinaigrette.”

Inside one of the world’s biggest airline food factories

Breakfast time

The call of the buffet is strong -- go easy on the bread.
The call of the buffet is strong -- go easy on the bread.
Ralph Orlowski/Bongarts/Getty Images

They say breakfast is the most important meal of the day – so travelers should avoid skipping it, even if their internal clock is out of balance.

Hotel buffets should be resisted too.

“Step away from the buffet!” cautions Porter.

“It’s important to have protein, to choose things like eggs and mushrooms. Try to include some fruit and try to avoid sugary cereals. When you’re choosing toast go for wholegrain.”

Drayer agrees that proteins is best for keeping hunger at bay.

“You’re less likely to snack frequently if you’ve had protein as a big part of your meal,” she says.

There are also warnings about going overboard on the espresso machine.

“Caffeine can help with jet lag,” Porter concedes, “But you don’t want to have more than 3-5 cups of tea of coffee a day. Don’t rely on caffeine.”

If you’re wilting, Sian advises eating carbs over confectionery:

“It’s much better to have a wholegrain sandwich than grab a Mars bar, say – otherwise it’ll just be a sugar hit..

The psychology of eating

For anyone used to dinner being catch-up time with family or partner, eating alone in a hotel bar might be hard to stomach.

Loved ones are missed and loneliness sets in.

But Porter cautions against using food as a reward:

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Shreya Ranganathan
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Yoga you can do on a plane
02:08 - Source: CNN

“Because you’re essentially spending your evenings still at work, many people use food as a reward. They think ‘I’m eating on expenses, I’ve got to be here so I will reward myself by eating a pudding or chips.’

“The trick is to try and think of something else that isn’t food-related that’s a reward. Why not book a hotel with a spa so you can have a treatment – find something that you can do that isn’t eating.

“Be mindful that there’s a psychology of eating, that’s a well-worn path that a lot of executives go down: ‘I’m miserable but at least I can put the alcohol and food on expenses.’

“Imagine what your partner would say!”

Realistic?

So is a normal diet ever possible for a frequent traveler?

“The ideas and advice from the dieticians is thought-provoking,” says one executive frequent flier. “But implementing those strategies every day – and trying to get a routine whilst on a work trip – is not easy.

“The defining feature of business travel is it is not routine. That said, it’s definitely given me some ideas for next time.”

“Traveling can be unhealthy,” concedes Drayer, “But the good news is if you can stick to healthy habits when you’re traveling, you’ll have a much better chance of sticking to healthy habits every day in your life.”