People often tell me that they find it hard to eat healthy food when they’re working long hours, away from home and have limited food choices. Here are 7 of my tips on how to make healthier food choices when you have a busy work schedule.

TIP 1 – PACK YOUR OWN FOOD FOR WORK
Spend some time at the weekend preparing food in advance, so it’s easy to prepare lunches and snacks to take to work. Make sure you pack enough so you can eat light and eat often throughout the day, so you don’t go hungry. Take snacks for the morning and afternoon as well as lunch.

TIP 2 – CHOOSE WISELY WHEN EATING OUT
Work dinners and lunches don’t mean you have to eat badly. Ask the restaurant to prepare your food as you want it. Don’t by shy to ask to swap creamy dressings for olive oil. If you feel compelled to have a dessert, ask for fresh berries or fresh fruit. Don’t feel pressure to drinks lots of alcohol, order a glass of wine and sip it.

TIP 3 – CHOOSE THE RIGHT SNACKS
When on the road and travelling avoid the temptation of newsagents and service stations by taking lots of your own snacks such as raw nuts, fruit, trail mix, dark chocolate, water etc. If you have to use a service station then choose nuts or fruit and avoid sugary snacks.

TIP 4 – MAKE FAST FOOD CLEAN
The reality is sometimes you’re only faced with fast food chains. Opt for grilled meats, ask for extra salad and avoid dressings – it’s the dressings that often have the most crap in them.

TIP 5 – SPECIAL REQUESTS WHEN TRAVELLING
Long haul business (or pleasure) flights are not an excuse to eat rubbish. I often ask for gluten free meals which tend to be healthier. Other options are Seafood, diabetic, low fat meals which again are normally healthier.

TIP 6 – DON’T STARVE
Make time to eat! Book eating time into your diary if you have to, it’s important not to go hungry. Your body needs nutrients for it to function properly. You wouldn’t expect your car to work without fuel, would you? If you allow yourself to feel starving at the end of the day, you are more likely to make bad food choices.

TIP 7 – NO EXCUSES
“not enough time”
“too busy”
“no options”