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100 Nutrition Tips for Before, During, and After Pregnancy

June 9th, 2009

Pregnancy is an exciting time for most women, but many women are also filled with questions as they want to do all the right things for their growing baby. Nutrition is an important element of pregnancy beginning before conception and continuing until after the baby is born. Here you’ll find helpful tips to ensure you understand all you need to when it comes to nutrition and your pregnancy–before, during, and after.

Important Nutrients Prior to and During Pregnancy

The following nutrients are essential to women both prior to conception and throughout the pregnancy.

1. Folic acid. Begin taking folic acid before you get pregnant to help prevent neural tube defects such as spina bifida. Leafy green vegetables, fortified cereal, and supplements are excellent sources of folic acid.
2. Calcium. Calcium helps your growing baby have strong bones and teeth. If you don’t consume enough calcium, the baby will take what is needed from you, leaving you with a calcium deficit. Get calcium from milk, cheese, spinach, and fortified juice and cereal.
3. Iron. During pregnancy, your need for iron doubles as your blood volume expands to accommodate you and your baby’s need for blood to carry oxygen as well as the blood needs for your baby’s entire system. Many care providers recommend starting iron supplements prior to conception. In addition to supplements, get iron from lean red meat, poultry (especially dark meat), spinach, and fortified cereals.
4. Vitamin A. Vitamin A helps form healthy skin and eyes as well as supports bone growth for your developing baby. Get Vitamin A from carrots, sweet potatoes, and dark leafy greens.
5. Vitamin C. Not only is Vitamin C important to help you and your baby have healthy skin, gums, teeth, and bones, but it also helps you absorb iron and fight infection.
6. Vitamin B12. Deficiencies in vitamin B12 has been shown to reduce the ability to conceive as well as cause birth defects. Most women are not at risk of this problem, but strict vegetarians or vegans should ensure they are getting enough B12 in their diet B12 typically comes from meat, fish, poultry, and milk products.
7. Vitamin B6. Vitamin B6 helps form red blood cells as well as helps your body better use the proteins, fat, and carbohydrates you are supplying. There are also studies that indicate that taking vitamin B6 can help promote conception and combat morning sickness.
8. Fluoride. When your baby’s teeth begin to form (in your first trimester around 10 weeks), you should consume some water fortified with fluoride to help your baby’s teeth develop. Kale is also a good source of fluoride.
9. Manganese. Manganese helps process fat and carbohydrates and also helps promote healthy development of bones and the pancreas. Brown rice, whole-oat oatmeal, and black beans are excellent sources of manganese.
10. Zinc. Foods high in protein often have lots of zinc. Try eating beef, turkey, crabmeat, chicken, and salmon for this mineral that helps your baby develop strong organs, nervous, skeletal, and circulatory systems.
11. Potassium. Potassium helps maintain fluid and balance electrolytes during your pregnancy. Find your daily potassium from foods such as bananas, avocados, baked potato, mushrooms, and salmon.
12. Choline. Choline has long been overlooked as an important nutritive element for pregnant women, but recently, the benefits have come to the attention of medical professionals. Expecting mothers who raise their choline intake through supplements or foods such as eggs, chicken and beef liver, shrimp, soybeans, potatoes, and lentils can feel assured they are helping with their baby’s brain development and reducing the chance for neural tube birth defects.

Tips for Prior to Pregnancy and the First Trimester

These suggestions will help you establish a firm nutritional foundation from the very beginning of your pregnancy.

13. Balance. Before you get pregnant, get in the habit of eating a balanced, nutritious diet.
14. Prenatal vitamins. Many doctors recommend taking a good-quality prenatal vitamin up to three months before conceiving and throughout the entire pregnancy to ensure you are getting the nutrients you and your baby need.
15. Small meals. If you experience morning sickness during your first trimester, you may not feel like eating. Try eating small, frequent meals throughout the day. Many women report less sickness if they don’t have an empty stomach.
16. Healthy snacks. Some foods may suddenly seem unappealing during the first trimester. Try eating healthy snacks throughout the day to ensure you are getting enough nourishment.
17. Whole grains. Starting in your first trimester and going all the way through your pregnancy, whole grains are an excellent source of nutrition and can be easy to prepare.
18. Water. Getting plenty of water each day is very important for your entire pregnancy. Water facilitates blood flow, flushes out your system, and replenishes the amniotic fluid. If you aren’t getting enough water, dehydration can lead to contractions and premature labor.
19. Fiber. Constipation can be a problem during pregnancy as progesterone slows the digestions of food. Increasing your fiber intake can help combat this problem.
20. Ginger. Foods containing ginger such as ginger snaps, ginger ale, crystallized ginger, and ginger tea have been used by many pregnant women to fight off morning sickness.
21. Baked rather than fried. If you have an option, choose baked foods over fried foods to help reduce any indigestion you may be experiencing. Baked is a healthier choice, too.

Tips for the Second and Third Trimester

Learn important nutrition facts that will help you and your baby as the baby continues to develop and your nutritional needs shift.

22. Weight Gain. Many women begin to get concerned about weight gain during their pregnancy, and especially as they begin to show during the second trimester. All pregnant women need to gain weight, usually between 25-35 pounds. During your second and third trimester, you should be averaging about one pound per week.
23. Protein. Getting enough protein is essential in the second trimester as your baby’s organs finish their development and into the third trimester as the baby continues to grow. Lean meat, poultry, eggs, beans, and nuts are excellent sources of protein.
24. Leafy greens. If you weren’t able to boost your leafy greens during the first trimester, now is an excellent time to do so. Spinach, kale, and darker lettuces such as romaine and green leaf are full of vitamins and minerals you and your baby need.
25. EFAs. Essential fatty acids are essential to fetal growth, so make sure you are eating foods high in EFAs such as salmon, tuna, walnuts, flax seed oil, egg yolks, and organ meats.
26. Cravings. It’s okay to give in to those pregnancy cravings, even if they are for non-nutritious foods, just as long as the bulk of your diet is balanced and nutritious.
27. Extra calories. During your second trimester, you will want to increase your daily calories by around 300-350 beyond what you normally eat. Plan your meals accordingly so that you are not over or under-eating.
28. Gestational diabetes. Your care provider will likely test you for gestational diabetes during your second trimester. Eating correct portion sizes and nutritionally-balanced meals may help prevent any risk for GD.
29. Help manage stretch marks. What you eat and drink can help control stretch marks. Eating a diet that is nutritionally balanced not only keeps your skin healthy, thus allowing it to repair itself more easily when stretched, but you will also control how much weight you gain, which can contribute to stretch marks. Drinking water will also help keep your skin hydrated to help keep stretch marks at bay.
30. Cook ahead. On the days when you have more energy, cook some food for those days when you have little energy. Also, as you near the end of your pregnancy, build up a supply of frozen meals prepared in advance for those first few weeks with your newborn.
31. Small meals–again. Just like in the first trimester, during the third trimester you may not be able to eat as much as your growing baby and uterus push against your stomach. Try eating smaller, more frequent meals to combat this problem.
32. Help slow Braxton-Hicks contractions with tea. Some herbal teas such as those described here can help calm the uterus and help slow Braxton-Hicks contractions.

Gestational Diabetes

If you learn that you have gestational diabetes (GD), then follow these suggestions to ensure you get the proper nutrition for your special circumstances.

33. Balance carbs with proteins. Your glycemic response to carbohydrates is slowed by eating proteins along with them. Be sure you get a good balance of proteins and carbs in your meals.
34. Healthy proteins. Some of the healthy proteins you can include in your GD diet include meat, dairy products, fish, beans, eggs, and poultry.
35. Limit how many carbs. You may have to limit the amount of carbs you are eating at one time with your meals. Keep your carb intake to around 30-45 grams per meal. Some recommend eating most of your carbs at lunch.
36. Avoid sweets. Unlike non-pregnant diabetics, expectant moms with GD should strictly avoid any foods high in sugar.
37. No fruit juices. The natural sugars in fruit juices can invoke the same response as drinks with added sugars, so avoid fruit juices.
38. Fresh foods. Canned or processed foods frequently have hidden sugars in them, so stick with fresh foods.
39. Eat at regular intervals. Eating at the same times every day (including snacks) can help keep your blood sugar levels more evenly regulated.
40. Avoid fast foods. As a general rule, fast foods are less nutritious than those you prepare yourself. Avoid these fatty foods with little nutritive value.
41. Raise intake of B vitamins. B vitamins help metabolize energy from food, so make sure you are getting adequate amounts of B vitamins for pregnant women.
42. Lose weight after pregnancy. Those with gestational diabetes are at risk for developing type 2 diabetes later in life. If you are overweight, try to lose weight and develop better eating habits to avoid developing type 2 diabetes.
43. Consult a registered dietician. Find a registered dietician to help you develop a healthy eating plan to manage your GD. If you are a vegetarian or vegan, make sure you find a dietician who specializes in these types of diets.

Special Diets or Health Concerns

Whether you are a vegan, vegetarian, have food allergies or intolerances, or experience anemia during your pregnancy, these articles and tips will help provide you with important information.

44. Pregnancy and the Vegan Diet. This article offers tips, suggestions, and guidelines for following a vegan diet healthily during your pregnancy.
45. Have Confidence in Your Wholesome Vegan Pregnancy. Find nutrition tips as well as encouragement to continue with your vegan diet through pregnancy.
46. Vegan Pregnancy – My Own True Story. This woman recounts the steps she took to ensure her babies were healthy while following a vegan diet during her pregnancies.
47. Nutrition During Pregnancy for Vegetarians. An excellent resource for pregnant vegetarians, this article offers goals for healthy vegetarian eating as well as examples and portion sizes.
48. Vegetarian Diets for Pregnancy. find the nutrients you need while pregnant and plenty of vegetarian options to meet these requirements here.
49. Food Allergies and Pregnancy. This comprehensive article covers food allergies and suggestions for their management during pregnancy.
50. Cow Dairy Alternatives. This article offers alternatives to cow milk for those with cow dairy sensitivities.
51. Fertility and Pregnancy in Women with Celiac Disease. Learn why it is important for pregnant women with celiac disease to stay on a gluten-free diet while pregnant in this article.
52. Pregnancy and Celiac Disease. Learn helpful tips and information for managing celiac disease during pregnancy.
53. Lactose intolerance. Unlike a dairy allergy, those who are lactose intolerant cannot process the lactose in milk products, resulting in gastrointestinal problems. Read this article from Suite 101 to find tips for pregnancy women with lactose intolerance.
54. Anemia. Anemia can develop in pregnant women who do not have enough iron. Supplements can help, but eating foods rich in iron such as lean red meats, organ meats, spinach and other leafy greens, egg yolks, and broccoli will also help.

What to Limit or Avoid

These foods and drinks should be limited or avoided during your pregnancy. Find out what is and is not safe for you and your baby here.

55. Alcohol. Studies have not been able to prove that any amount of alcohol is safe to consume during pregnancy, so it is best to eliminate alcohol completely to avoid such problems as Fetal Alcohol Syndrome or other fetal alcohol spectrum disorders that can affect your baby’s development.
56. Tobacco. Women who stop smoking before they conceive or early on in their pregnancy raise the chances of delivering their baby without help problems. Babies born to moms who smoke typically have low birth weight, come prematurely, and have an increased risk of dying of SIDS.
57. Drugs. While avoiding illegal drugs seems to be a given, there are also many prescription and over-the-counter drugs you should avoid while pregnant. Consult with your doctor or midwife about what drugs may be safe to take while pregnant.
58. Caffeine. While there is some controversy over the safety of caffeine during pregnancy, it is generally thought safer to avoid caffeine while pregnant, especially in the first trimester.
59. Seafood. Eating seafood while pregnant is important because of the iron and protein you gain. Some types of fish and seafood contain more mercury than others, and these foods should be avoided. Salmon, catfish, canned tuna, and shrimp are considered safe while larger, predatory fish should be avoided.
60. Unpasteurised milk or soft cheeses. These types of dairy products can cause pregnant women to get listeriosis, an illness caused by the Listeria bacteria which can cause miscarriage or stillbirth. Soft cheeses include feta, Brie, blue-veined cheeses, and soft Mexican cheeses such as queso fresco.
61. Prepared meats. Hot dogs and prepared lunch meats also carry a risk of the bacteria Listeria, so avoid these foods unless they have been reheated to a temperature of 160 degrees or they are steaming.
62. Non-food items. Some women experience an overwhelming desire to eat non-food items during pregnancy such as clay, dirt, ice, and laundry starch. This is called PICA and is a serious disorder that can affect your nutritional intake. Contact your care provider for help if you experience this urge.
63. Raw and undercooked meats. Raw and undercooked meats and seafoods can lead to toxoplasmosis, salmonella, and other illnesses. Avoid uncooked sushi and ensure your meats are cooked to the proper temperature.
64. Raw eggs. Avoid raw eggs and the foods that may contain them such as Caesar salad dressing, mayonnaise, homemade ice cream, and Hollandaise sauce as they could contain salmonella.
65. Unwashed fruits and vegetables. Toxoplasmosis can contaminate the soil where fruits and vegetables are grown, so always make sure your fruits and vegetables are thoroughly washed prior to eating them.

Postpartum

After the birth of your baby, you will still need to maintain good nutritional habits. Find plenty of postpartum tips below.

66. Keep it simple. You will need to keep your energy up after giving birth, but learning how to juggle a new baby, sleep, and eat can be difficult. Check out the Healthy and Quick Food Ideas section below for simple, yet nutritious ideas to feed yourself healthily.
67. Accept the generosity of friends and family. If your friends and family want to bring you food, accept their offers. Be sure to let them know of any dietary restrictions you may have. Typically people understand your needs and are willing to customize the food they bring.
68. Stop to eat. While it may be tempting to grab a quick snack while taking care of your new baby, instead, take the time to stop and eat while the baby is napping or when you have an extra set of hands to help you.
69. Maintain high fiber intake. Constipation is common after giving birth and maintaining a fiber-rich diet will help ease any discomfort. Grains, fruits, and vegetables are a good source of fiber.
70. Stick with your nutrition habits from pregnancy. If you picked up healthier eating habits during pregnancy, stick with them to ensure you lose the pregnancy weight in a healthy manner and so you can maintain good health for years to come.
71. Prenatal vitamins. Usually, you can stop taking your prenatal vitamins after giving birth. If, however, you wish to continue, you may do so for six weeks after giving birth.
72. Iron. If you lost a lot of blood during the delivery, you may need to continue with a diet high in iron. Also, avoid drinking black tea as it can slow the absorption of iron.
73. Drink 8-10 glasses of water. Most experts agree that after giving birth you should continue with a strong intake of water to help your body stay hydrated and heal.
74. Coconut water. Coconut water helps balance electrolytes, helps with edema–common during pregnancy and after giving birth, and helps relieve constipation.
75. Go organic. Organic foods and meat and eggs from free-range animals are more nutrient-dense and don’t have the harmful pesticides, herbicides, antibiotics, and hormones associated with non-organic foods.
76. Avoid refined sugars and flours. Reducing refined sugars and flours can help reduce mood swings and allows you to eat more nutrient-dense foods.

Breastfeeding

If you decide to breastfeed your baby, then it is important that you understand the nutritional needs for both you and your baby. Follow these suggestions for the health of both you and your baby.

77. 500 extra calories. Breastfeeding requires that you eat 500 calories a day beyond what you were eating while pregnant. Make sure these extra calories are full of good nutrition and not empty calories from processed or fast food.
78. Lose 3-4 pounds per month. Breastfeeding burns calories, but a safe weight loss after 6 weeks postpartum is about 3-4 pounds per month so that it does not affect your milk supply.
79. Protein and calcium. It is important to keep eating foods high in protein and calcium several times a day to ensure both you and your baby are getting the proper nutrition.
80. Drink water each time you nurse. Every time you sit down to nurse your baby, have a bottle of water handy so that you can keep yourself hydrated.
81. Eat several meals throughout the day. Five meals a day rather than three is often recommended for breastfeeding mothers as they need to keep caloric intake regular to produce milk efficiently.
82. Limit alcohol. It takes about one hour for alcohol to pass through your body, so if you do drink a glass of wine or beer, make sure you arrange it so that you have plenty of time before your baby is ready to eat again.
83. No smoking. Smoking passes on health risks to your baby as well as the risk of SIDS. Smoking can also affect your milk supply and ability to breastfeed. If you cannot quit smoking, at least try to cut down and smoke away from your baby.
84. Skip the "extras". Pass on the foods with added sugar and solid fats such is found in desserts, fried foods, and fatty meats as these types of food contribute little to your nutrition and can prevent healthy weight loss.
85. Limit caffeine. Caffeine can build up in your baby’s body and result in irritability and problems sleeping.
86. Keep up the EFAs. Just like during your pregnancy, EFAs are important to your baby’s developing brain. Your baby’s brain will triple in size in the first year of life, so help fuel that growth with nuts, leafy greens, and salmon.
87. Limit artificial sweeteners. There is some controversy over the safety of artificial sweeteners for nursing moms. Play it safe and avoid or cut-back on artificial sweeteners.
88. Vitamins C and A. These vitamins are depleted quickly while breastfeeding, so be sure to keep eating foods high in these vitamins such as oranges, strawberries, broccoli, kale, carrots, sweet potatoes, and pumpkin.

Healthy and Quick Food Ideas

Whether you are pregnant or are adjusting to life with a new baby, the following foods make excellent quick and healthy snacks and meals.

89. String cheese. Get calcium and protein from these snacks that are easy to grab anytime you need a snack.
90. Yogurt. Yogurt has protein, calcium, fiber, and has been shown to help with the absorption of folic acid, so grab some yogurt for a fast, nutritious snack or part of a meal.
91. Fruit cups. Make these yourself to take on the go or grab from the refrigerator or buy the prepackaged ones in their own juices without extra sugars or preservatives.
92. Sliced or steamed veggies. Sliced or steamed veggies can be prepared quickly with little effort and are an excellent, nutritious way to feed yourself when your energy is waning.
93. Raisins. This simple snack is healthy and easy to reach when you need a quick bite.
94. Trail mix. Make your own or buy one with no additives to have a healthy snack that will fill you up and offer great nutrition.
95. Soy milk. Especially if you have dairy problems, calcium-fortified soy milk is a great source of calcium and soy itself is a good source of zinc and iron.
96. Calcium-fortified orange juice. Get your vitamin C and calcium in this nutritious drink you can take on the go with convenient individual servings.
97. Cottage cheese. High in calcium, iron, phosphorus, magnesium, and choline, cottage cheese is a healthy food that is easy to serve with fruit for a fast meal or snack.
98. Energy bars. Energy bars are a good way to get lots of vitamins and minerals into a simple snack.
99. Smoothies. Prepare some smoothies ahead of time and store them in the freezer to take out when you need a quick meal.
100. Dried fruit and nuts. A handful of almonds or other nuts and a few dried apricots is a hearty snack filled with great nutrition that requires absolutely no preparation.

 

101 Fitness and Nutrition Tips for Business Travelers

April 20th, 2009

By Nicole White

Business trips can throw a wrench into your health and fitness plans, as your routine will be interrupted and your resolve to work out might be weakened by spending hours on a plane or dealing with the intricacies of travel. While you may not be able to keep to your exact fitness schedule, there are loads of ways that you can adapt and work with your situation so that going away for business doesn’t mean sacrificing your personal health goals. Here are just a few suggestions to help you keep safe, healthy and fit no matter where you travel.

General Tips

These tips can help you stay healthy on the road and are still good advice even when you’re at home.

1. Wash your hands regularly. Whether you’re in the workplace, on a plane or just wandering around in a new city, there are germs to be had in any of them. Help prevent illness by washing your hands when you can.
2. Stop looking at the clock. If you’re trying to adjust to new time zones stop staring at that clock. It’ll only stress you out further and make it hard to get to sleep.
3. Keep to your routines. There’s no reason to give up your healthy routines just because you’re away from home. If you go for a morning run or snack on fresh fruits keep doing this on the road.
4. Set aside personal time. With so much to get done on your trip you may forget to spend time caring for yourself. Ensure that you take the time to tend to your health needs, even if it’s just a sort workout in the morning.
5. Make the most of breaks. During breaks from meetings or other business issues take the time to walk around and stretch out so you won’t just be sitting in one place all day.
6. Prep for fitness. If you know you’re going to be taking a trip make sure you’re prepared will all the things you usually use at home so that there won’t be any excuses when you arrive at your destination.
7. Take care of your skin. Being on a plane or out in the sun can dry out your skin. Make sure to drink plenty of water and bring sunscreen or other lotion with you.
8. Get some sunshine. Staying cooped up in an office building for days at a time isn’t good for you. Try to get outside and walk around a least a little bit each day.
9. Don’t let business impede being healthy. While you are on a trip for business, it doesn’t have to be your only objective. Set aside time to work out, have healthy meals and generally care for your health and you’ll be more on your game in the boardroom.
10. Avoid peer pressure. For those traveling with less than healthy companions, it can be hard to resist falling back into unhealthy habits under their influence. Fight the urge to indulge and stick with your routines no matter what someone else is doing.
11. Reduce stress. Travel and business on the road can be a stressful situation whether you’re setting up new computer systems or trying to close a big deal. Take some time to relax and de-stress every day so you won’t get overwhelmed and seek fatty foods for comfort.
12. Make it convenient. You’re unlikely to work out or eat right when you’re away if it’s a total pain to do so. Make your trip as conducive to being healthy as possible so you won’t get out of your healthy habits.

Staying Healthy in the Air

With little room to move and airline provided food it can sometimes be tricky to stay healthy on a flight. Here are some suggestions that can make it a little easier.

13. Bring water. Planes are often dry and can dehydrate you, exactly what you don’t want to happen. As soon as you can, purchase a bottle of water or ask the flight attendants to bring you some.
14. Get up and walk around. Sitting in one place for hours at a time isn’t just boring, it also burns few calories and can be potentially deadly if deep vein thrombosis develops. Make sure to take breaks to get up and walk around to prevent this.
15. Find some leg room. If you have long legs or just need to stretch out a little more, booking a seat in the front row or emergency exit areas can be a way to gain a little extra space without shelling out for first class.
16. Prepare for motion sickness. Many people just don’t deal well with travel. If you know you get sick on trips make sure to prepare ahead of time whether that means taking medication, not reading on the flight or staying cool so you won’t arrive feeling too sick to do anything.
17. Chew gum. Changes in pressure can be painful. Make sure your ears adjust more easily by chewing some gum on takeoff and landing. Plus, chewing gum is a low calorie way to keep your mind off food.
18. Wear lose fitting clothes. Make sure you stay comfy on your flight by wearing clothes that aren’t tight fitting and won’t constrict you and make you uncomfortable for the duration of your flight.
19. Change positions frequently. Don’t spend too long in one position, even if you’re just sitting in your seat. Moving around even a little bit can be good for circulation and to keep your muscles supple.
20. Contract and release your muscles. Why not get a little workout in while in your seat? Contracting and releasing your muscles while seated can help keep them ready to workout later.
21. Avoid alcohol and sedatives. These two things often result in sleeping for the whole flight, something that isn’t really healthy to do. Avoid these as they can impede you from drinking enough water and getting up and walking around.
22. Make arrangements for healthy in-flight meals. Many airlines offer meals that can be customized to your personal nutritional needs. If you’re trying to stay low-cal, consider opting for the vegetarian option instead.
23. Prepare your own snacks. Airline snacks are not only expensive, they can also be unhealthy depending on what they’re serving. Bring your own along to make sure you stay full but with the kinds of foods you know you should be eating.

Eating Right

Going away from home doesn’t have to mean eating lots of fast food and straying far from your healthy diet. Here are some tips for making sure you eat right anywhere.

24. Keep healthy meals in mind. If you walk into a restaurant with cheeseburgers on the mind you’re unlikely to order anything but cheeseburgers. Try to think about the healthiest option at any restaurant before you even walk in the door.
25. Bring healthy snacks with you. Whether you’re on the plane or sitting in a business meeting, having healthy snacks can cut down on the amount of junk food you consume.
26. Skip the continental breakfast. While there are ways to eat healthy foods here, many people opt for those that aren’t the best. If you don’t trust your ability to resist danishes or sugary cereal, avoid these breakfasts even if they are free.
27. Limit your alcohol intake. Alcohol isn’t just dehydrating it’s also full of calories. If you’re going out with business associates try to limit your intake to a few drinks.
28. Have at least one full meal. With a lot to take care of you may not have time to sit down and get a real meal throughout the day. Stay healthy by getting at least one meal in that’s more than a snack, evenif it’s just breakfast.
29. Don’t buy unhealthy treats on the plane. The plane is often full of yummy but unhealthy options for snacks so resist your sweet tooth and bring your own snacks instead.
30. Avoid all those free snacks at meetings. Along those same lines, business meetings are notorious for providing snacks like bagels, donuts and other foods that may not do justice to your usually healthy habits.
31. Try to balance your meals. Just like you would do at home, try to balance the kinds of foods you’re eating when you’re on the road with some good amounts of each food group.
32. Order small portions. Because you likely won’t be able to take leftovers home with you, ordering large portions may cause you to eat more than you would normally because you don’t want to waste food. If there is a smaller portion available, order that so you can avoid that situation.
33. Try to eat at the same time as usual. While it may not always be possible if you’re stuck in the office, try to eat at the same times you normally would adjusted to whatever time zone you’re in so you won’t go too long without a meal.
34. Let your business associates know about your dietary limitations. If you really want to stay healthy, let others around you know about your limitations so that they won’t be as likely to provide you with food options that aren’t health-conscious.
35. Eat well before long flights or business meetings. One way to avoid unhealthy snacking is to fill up ahead of time if you know you’re going to be stuck somewhere for several hours.
36. Skip the room service. With easy accessibility to foods of all kinds, it can be tempting to order things you shouldn’t through room service. After all, you don’t even have to get up to get it. Try to avoid this, or order healthy options if you do indulge.
37. Get a hotel room with a kitchen. One way to make sure you’re eating right on the road is to cook for yourself. Many hotel chains offer rooms with kitchens so if you’ll be away for more than a few days consider these to keep you on track.
38. Check out healthy choices ahead of time. If you know where you’re going look up healthy restaurants and food options before you ever get there so it’s less of a challenge to find them once you arrive.
39. Find out about delivery services. There are some services out there, like Zone Delivery, that offer travelers healthy options brought straight to their rooms. Based on the Zone diet, these meals are balanced and can help you keep on track even when away from home.
40. Stick to your at home diet. Just because you’re not at home doesn’t mean you can stick to the types of foods you eat when you are. Try your best to stick to your usual choices on the road.

Working Out

Not working out for several days can be a major setback in your fitness routine. Keep in shape on the road by considering these tips.

41. Always book hotels with exercise rooms. This is fairly easy as most hotels offer at least some fitness facilities, just make sure you check when booking to make sure.
42. Pack your workout clothes. You’re not going to work out if you don’t bring any appropriate clothes so pack your gym attire to motivate yourself to hit the gym.
43. Explore the city. One way to see the town and get in shape is to get out and walk or bike around the city you’re visiting.
44. Walk when you can. If you’re headed out to a nearby restaurant for a bite to eat instead of taking the rental car consider walking instead. This can be a simple way to get exercise.
45. Plan to be active. Whether this means bringing things along that you need for your workouts or just finding out about ways to work out when you’re away, make fitness part of your travel plan and you’re more likely to actually do it.
46. Bring along new workout mixes. Make working out in a new place more fun by bringing along a fun mix or podcast to listen to while you’re working out.
47. Check out suggestions for on-the-go workouts. The net is full of suggestions for workout that work well on the road. Do a little research and you might find some great ideas for working out without even leaving your room.
48. Use your own body. You don’t need tons of workout equipment to get in shape, so use what you’ve always got to stay fit no matter where you are.
49. Be creative. Working out while away on business can require some innovation so don’t be afraid to get creative with your workouts.
50. Get suggestions from guidebooks. Guidebooks can be a great source of information on healthy restaurants, biking and hiking paths and healthy excursions within any city.
51. Don’t get out of your workout routine. If you’re used to working out for an hour every morning, don’t deviate when you’re on the road. It’ll make it easier to get back into the swing of things when you’re home.
52. Take the stairs. One simple way to get exercise is by taking the stairs when possible.
53. Find a buddy. If you’re traveling with others find out if they’re interested in working out as well. It can make it more fun and you may be more likely to work out with a buddy keeping you accountable.
54. Plan your workouts in advance. Before you leave, plan out when you’re going to work out and for how long. Planning on sticking to a routine can help you actually do so when you get there.
55. Be realistic. If you know you’re going to be busy from morning until night on your trip have realistic expectations. You may not be able to get through your whole workout, but let yourself be ok with only going halfway or working out every other day.
56. Work out in the morning. With business things to attend to you may not know when you’ll be done each day. Work out in the morning to avoid being sidetracked by unexpected events in the evening.
57. Check out gym partnerships. If you belong to a national or international chain of gyms you may be able to work at any of their facilities. Check out if there’s a branch of your gym where you’re traveling.
58. Make it fun. You’re not going to go workout if it’s a hassle or bores you to death. Find ways to make it interesting, fun or creative to keep you interested.
59. Look for city specific fitness. If you’re going to a city known for it’s hiking or prevalent bike paths take advantage of these opportunities. You’ll get to know the city more intimately and get fit at the same time.
60. Use your hotel. More and more hotels are making it easy to stick to your fitness goals. Marriott Hotels offers a Fit for You program, where you can get fitness videos and equipment sent to your room. Similar plans exist at the Hilton with their Stay Fit Kits, giving guests yoga and pilates equipment.

Travel Friendly Workouts

The following are some tips for workouts and exercises that are easy to do no matter where you are.

61. Stretch out with yoga. You only need your body and an open space to engage in yoga that can relax you, help you stay flexible and work you out all at once.
62. Go for a jog. No matter where you go, you can workout on your own two feet by taking a jog. Those in a city may even be able to see the sights while doing so.
63. Push-ups. Stick to the basics and do a few pushups right in your room to keep your arms, chest and back in shape.
64. Sit-ups. You can do sit ups while you’re watching TV. Sneak in a few when you’re getting ready in the morning or before you head to bed.
65. Take up pilates. If you’ve done pilates at home why not bring some of the exercises on the road with you?
66. Go for a swim. Many hotels have pools so make the most of this benefit by doing a few laps.
67. Pick up resistance bands. These are small enough to take with you on a flight but can help you get more out of a wide range of exercises.
68. Use what you have. Have a heavy book or briefcase? See if you can fit these into your workout in your room to make it more challenging.
69. Check out video lessons. Whether you get them from the hotel or bring them from home, video workouts can be a great way to stay fit.
70. Use the Web. With a little internet access in your room you have loads of instructional videos right at your fingertips.

Staying Safe

Whether you’re working out or just trying to avoid injury while away, these tips are designed to keep you safe and healthy.

71. Have travel insurance. Travel insurance can make it much simpler to take care of any health costs that might arise if you are hurt while traveling.
72. Keep records of your allergies and illnesses with you. Since you’ll be in a new place with new people, you’ll want to make sure that you have information about any health issues that could affect you while you’re away.
73. Stay alert. No matter where you’re working out make sure you’re staying alert to those who might pose a danger to you. If you’re feeling unsafe, find someone to walk you back to your room.
74. Don’t run at night. Even if you’re in a well-lit area, running at night in a place you’re unfamiliar with can be potentially dangerous. Keep to running indoors at night or during the daylight.
75. Be wary. If someone is giving you a bad vibe or if you suddenly don’t feel safe, take heed. You’re instincts are there for a reason and sacrificing a workout is worth it to keep you safe.
76. Don’t eat anything you’re not sure about. While trying out local foods can be fun, it can also be bad news if you have allergies or a sensitive stomach.
77. Find out local emergency numbers. Whenever possible, find out what you’ll need to do to contact someone if there is an emergency.
78. Respect local customs. If you’re visiting somewhere particularly conservative, jogging around in short shorts or a sports bra may not be the best choice. Respect the customs of the locals and you’ll be much safer.
79. Be alert when returning to your room after workouts. While it’s unlikely that someone would want to harm you, it has happened before. So be on the lookout for those who might follow you to your room. If you are unsure, head to the front desk to get an escort back.

Going Overseas

Traveling beyond national borders can bring its own fitness and health challenges that these tips can help you to meet.

80. Stick to bottled drinks. In many places, the water may contain things you’re not used to drinking and can make you extremely sick which is not good for business or you. Buy or bring bottled water to avoid this.
81. Try to eat only foods that have been well-cooked. Avoid food-bourne illness by trying to stick to meals that have been cooked enough to kill most bacteria.
82. Find out about important vaccinations. Depending on where you’re traveling, you may need some vaccinations to prevent illness. Check with your doctor to find out if there is anything you should be on the lookout for.
83. Bring insect repellant when in warm climates. In many places along the equator, malaria is a real threat. Take medications and minimize your contact with insects by staying away from water at night and using insect repellant.
84. Learn some basic words in the local language. This can help you get around and help you know just what you’re ordering at a restaurant.
85. Be cautious about where you work out. Just like at home, not every place in a foreign country is a great place to work out. Be extremely cautious and stay alert.
86. Find out about workout availability ahead of time. Whether you want to use a hotel facility or go on an active excursion, plan it out ahead of time so there are no surprises.
87. Use exercise to help you adjust. Working out can be a great way to help you get into the rhythms of a new time zone.
88. Enjoy local foods carefully. Local foods are often fresher and better for you than those that are packaged and frozen. Just make sure you’re cautious about how these foods are being prepared.
89. Be extremely careful when swimming. If you choose to swim in fresh or salt water, be careful and have someone else with you to watch out. Unfamiliar waters can be dangerous for even the most experienced swimmers.
90. Find out what the locals do. Local people are often the best resources for healthy foods and fitness. Find out what you can do to experience local culture and stay healthy at the same time.

Fighting Jet Lag

Whether you’re going international or just to the other side of the country, you won’t be doing much of anything if you’re totally jet-lagged. Check out these tips to avoid feeling too tired to work out and eat right.

91. Leave home well rested. Get your trip off to a good start by getting plenty of rest before you depart. Working out can help you sleep better so get in one last, good workout before leaving.
92. Change your watch ahead of time. Help yourself ease into a new schedule and time zone by setting your clocks to reflect it before you even get there.
93. Stay hydrated. Getting dehydrated can cause a serious lack of energy further exacerbating jet lag. To avoid this, ensure you’re keeping your fluid intake up during your entire trip.
94. Bring an eye shade. If you want to catch a few Z’s on the plane to help acclimate yourself to the new time zone bring along an eye shade to block out any pesky light that might keep you up.
95. Go to sleep at your destination’s normal bedtime. Whether you want to or not, try going to sleep at what is a normal time at your destination. There’s no other way to get adjusted than by repetition.
96. Book daytime arrivals. When you can, book flights that arrive at your destination during the day. This can greatly reduce jet lag.
97. Get out and do something on arrival. If you do arrive during the day, don’t just hang out in your hotel room. Get out and do something so you won’t be tempted to sleep and you’ll be plenty worn out to go to bed at the correct time.
98. Eat light. Help adjust your stomach to new times for dining by eating light meals at first.
99. Don’t consume large amounts of caffeine. Caffeine may seem like a quick fix but it can actually do more harm than good.
100. Cut out naps. Napping likely won’t help you adjust your schedule to match your destination. Do your best to stay awake all day and you’ll be tired enough to go to bed at the right time at night.
101. Practice your new time zone. If possible, try switching your schedule to be closer to that of your destination time zone a few days before you leave. That way you’ll have a jump start on a routine when you arrive.