Are you tired of feeling sluggish, bloated, and off your game after business trips?

As someone who has taken team calls from a tent in New Zealand at 4 am and filmed nutrition demos from the Netherlands at 9 pm, I get it. The challenge of maintaining your health while traveling extended periods for work is real—but it's absolutely solvable.

I'm a registered dietitian who traded my traditional office for a lifestyle that has me working across different continents and time zones. While others might find this chaotic, I've discovered it's the perfect testing ground for developing practical nutrition strategies that actually work when you're constantly on the move.

My Journey to Becoming a Digital Nomad Dietitian

Ever since the pandemic shifted my work to remote, I became fascinated by the digital nomad lifestyle. Growing up in the United Arab Emirates, I'd already caught the travel bug—playing soccer tournaments in Kuwait, running track events in Egypt, and convincing my mother to take me on carb-filled adventures to Rome (sorry, Mom!).

In 2023, I made the leap. I put my old travel souvenirs in storage, sold unnecessary furniture, and committed to living out of a few suitcases. The goal? To prove that you can maintain optimal nutrition and wellness while working from anywhere in the world.

Here are my top 4 essential strategies for business travelers and digital nomads.

Essential Nutrition Strategies for Travelers

1. Get Grounded at Local Grocery Stores

Your first stop in any new city should be the local supermarket. Whether you're shopping at Woolworths, Albert Heijn, Carrefour, or your neighborhood HEB, having kitchen staples gives you control over your nutrition.

Here's my universal grocery list that works in any country:

Protein: Eggs, Greek yogurt, rotisserie chicken, or tofu
Fiber-rich carbs: Whole grain bread, oats, rice, potatoes, or pasta
Filling Fats: Olive oil, hummus, nut butter, cheese, or coconut milk
Colorful produce: Apples, bananas, berries, cucumber, cabbage, peppers, carrots, and mixed greens

Quick meal combinations that require minimal cooking:

Scrambled eggs with mixed greens and hummus toast
Rolled oats with Greek yogurt, berries, and peanut butter
Coconut curry with tofu, vegetables, and rice
Sheet pan gnocchi with roasted vegetables and chicken

Remember: You can still enjoy local cuisine! I believe in balance, and that sometimes means a croissant in each hand.

2. Protect Your Sleep-Wake Cycle Through Strategic Eating

When your schedule gets flipped upside down, your eating schedule becomes your anchor. I've worked 3 am to 11 am shifts while adjusting to new time zones, and I've learned that meal timing is just as important as what you eat.

Disrupted circadian rhythms don't just make you tired, they mess with your hunger hormones, blood sugar regulation, and mood. Here's how to minimize the damage:

Eat at consistent intervals relative to your work schedule, not the local time
Front-load protein in your first meal to set the tone for your day (and to avoid becoming “hangry” later on)
Avoid large meals at least 2 hours before your planned sleep time

3. Make Movement Your Cultural Gateway

Finding your favorite form of exercise becomes an adventure when you're constantly traveling. For me, yoga and Pilates studios have become my way to connect with local wellness communities worldwide.

The bonus? Most fitness studios from Lisbon to Abu Dhabi offer trial memberships. Here are my go-to strategies:

Research local fitness communities before you arrive
Try ClassPass for flexibility across multiple studios
Join group classes where language barriers become part of the fun
Walk or bike to explore your new environment while staying active

Pro tip: When your instructor switches between English and another language, slow down to become more present and body-aware during the workout.

4. Hydrate for Peak Cognitive Performance

Dehydration is the fastest way to tank your productivity while traveling. Your brain is said to be around 70-80% water, and even mild dehydration can impair concentration, memory, and mood.

My hydration strategy:

Sparkling water is my luxury hydration choice (find your preferred type)
Herbal teas like rooibos or peppermint add flavor without caffeine
Time your caffeine strategically to avoid disrupting sleep cycles
Monitor your urine color as a simple hydration check

Key Takeaways for Healthy Business Travel

Maintaining your health while traveling for work or play isn't about perfection—it's about having flexible strategies that suit any environment. By prioritizing grocery shopping over constant dining out, protecting your sleep through strategic eating, finding movement that excites you, and staying consistently hydrated, you'll return from trips feeling energized rather than depleted.

The goal isn't to eliminate all indulgences or cultural food experiences. It's about creating a foundation of healthy habits that allow you to enjoy your travels while maintaining your performance and well-being.

Ready to Optimize Your Travel Nutrition?

If you're a business professional or digital nomad who travels frequently and wants personalized strategies for maintaining your health on the road, I'd love to help. Book a 1:1 Initial Wellness Consultation where we can create a customized plan that fits your travel schedule and lifestyle.

Whether you're dealing with jet lag, irregular eating schedules, or the challenge of making healthy choices in unfamiliar places, we'll develop practical solutions that actually work in the real world.

Putting my tray table up for now. Where to next? I'll never tell ;)

Yours truly,
The International Dietitian of Mystery