By: Michael Beiter

Q: How can I prepare for a week-long business conference in Phoenix? There will be lots of catered food and drinking.

A: Sticking to your diet while on a business trip can be challenging, but there are several steps you can take to make sure you don’t fall into unhealthy eating habits.

First and foremost, plan! Have healthy snacks like trail mix, nuts, protein bars, or dried fruit on hand for when you’re on the go. Pack enough meals and snacks for the entire trip so you don’t have to rely on restaurants or fast food.

Before going on the trip, look up healthy restaurant options around your destination and research each menu. This way, you’ll know exactly what to order once you arrive.

It would be best to keep up with your daily exercise routine - find a nearby gym or hotel that offers exercise opportunities you can use during your stay. If this isn’t feasible, get a suspension trainer or use bodyweight exercises that you can do in your hotel room or outdoors.

Finally, it’s important to practice food logging and mindful eating. It would help if you looked up the amounts of protein, carbs, fats, and calories in everything you eat and drink. If you savor each meal instead of quickly scarfing it down, you will realize how full you are faster and have an easier time sticking to your diet.

Some clients order Instant Cart when they get into town and stock their kitchens with good breakfast options and snacks. Lunches and dinners are usually out of their control, so they do their best using fasting, banking, and depleting to navigate any uncertainties.

It’s a good idea to schedule a maintenance week of eating over trips, so you don’t have to try and sustain a caloric deficit while traveling - a recipe for getting sick and overwhelmed.