Healthy Eating on Business Trips

Business trips are part of modern professional life, but frequent travel, changes in routine and exposure to unfavourable eating environments are significant risk factors for adopting unhealthy eating habits.  

Scientific evidence shows that people who travel frequently for business are more likely to experience nutritional imbalances, weight gain, and worsening cardiometabolic markers when compared to workers who are less exposed to frequent travel. (1–3) 

Impact of business travel on eating behaviours 

Observational studies indicate that business travel is associated with eating patterns characterised by higher consumption of ultra-processed foods, irregular meals, and excessive intake of energy, saturated fats, and simple sugars. (2,4) 

These behaviours are often influenced by factors such as time constraints, occupational stress, reduced availability of healthy options, and social contexts associated with business meals. (1) 

A retrospective analysis conducted with workers who travelled frequently showed significant associations between the number of days spent travelling and increases in body mass index (BMI), body fat and cardiovascular risk factors. These data suggest that eating while travelling should be considered a relevant determinant of occupational health. (3) 

Nutritional challenges in mobile environments 

Food environments in airports, hotels, and service areas tend to favour choices that are high in energy density and low in nutritional value. In addition, irregular meal times and less autonomy in food selection contribute to less balanced eating patterns. (5) 

The scientific literature also highlights that travel-related fatigue can compromise food self-regulation mechanisms, leading to impulsive choices and reduced adherence to nutritional recommendations. (1) 

Evidence-based strategies for balanced eating on business trips 

Despite the constraints identified, several studies point to effective strategies that mitigate the negative impacts of business travel on eating habits: 

- Food planning and anticipation 

Planning meals in advance and preparing healthy snacks are key strategies for improving the quality of your diet when travelling. Having foods such as nuts, cereal bars with an adequate nutritional profile, or dried fruit available is associated with lower consumption of snacks high in fat and sugar. (6) 

- Careful selection of meals away from home 

In restaurants and hotels, it is recommended to prioritise meals that include vegetables, lean protein sources and whole grains, as well as limiting fried foods, high-fat sauces and sugary drinks. Recent evidence shows that small changes in food choices when eating out can result in significant reductions in total energy intake. (7) 

- Adequate hydration and moderate consumption of stimulants 

Dehydration is common during travel, particularly on medium and long-haul flights. Adequate water intake is essential for maintaining cognitive and metabolic function. At the same time, excessive consumption of caffeine and alcohol should be avoided, given their negative impact on sleep and metabolic regulation. (8)