This document discusses healthy eating tips for business travelers. It emphasizes the importance of eating well while traveling to avoid illness, feel energized, sleep better, and stay productive. It provides information on nutrient-dense foods like vegetables, fruits, beans, nuts and seeds. Specific foods are listed along with their ANDI scores. The document also offers advice on preparing snacks, menu choices at restaurants, and avoiding common pitfalls like lack of planning and blood sugar crashes. The overall message is that business travelers can feel and perform better by making smart food choices when away from home.

1. With Sarah James, RN | BSN | Certified Health Coach
Healthy Eating For BusinessTravelers
Feel Better Perform Better Look Better Sleep Better

2. 01
Why Healthy Eating on
the Road is so
Important
✤ Easier to get sick on road!
✤ Eating well keeps you sharp!
✤ Sleep better!
✤ More energy!
✤ Avoid energy crashes!
✤ Stay regular!
✤ Gain productivity

3. 01
What is Healthy
Eating?
✤ Old Paradigm!
✤ New Paradigm!
✤ Micronutrients!
✤ Change How You Think About
Food

4. Americans are Overweight, Starving
and Sickly!
✤ Empty calories—processed foods!
✤ Body tells you it needs more food but what is it really craving?!
✤ Foods that contain micronutrients!!
✤ Protecting your body from free radicals!
✤ Toxins and Stress!
✤ We’re built to be disease proof!
✤ Fill with antioxidants and ITCs

5. 01
ANDI Scores
Aggregate Nutrient Density Index!

6. Vegetables and…
✤ Fruits!
✤ Nuts!
✤ Seeds!
✤ Beans!
✤ Whole Grains

7. 01
GreenVegetables
✤ Mustard/Turnip/Collard Greens! ! 1000!
✤ Kale! ! ! ! ! ! ! 1000!
✤ Watercress! ! ! ! ! ! 1000!
✤ Bok Choy/Baby Bok Choy ! ! 824!
✤ Spinach!! ! ! ! ! ! 739!
✤ Broccoli Rabe! ! ! ! ! 715!
✤ Chinese/Napa Cabbage! ! ! 704!
✤ Brussels Sprouts! ! ! ! ! 672!
✤ Swiss Chard! ! ! ! ! ! 670!
✤ Arugula! ! ! ! ! ! 559

8. 01
Non-Green
Vegetables
✤ Radish! ! ! ! ! ! ! 554!
✤ Bean Sprouts!! ! ! ! ! 444!
✤ Red Pepper! ! ! ! ! ! 366!
✤ Radicchio! ! ! ! ! ! 359!
✤ Turnip! ! ! ! ! ! ! 337!
✤ Carrot! ! ! ! ! ! ! 336!
✤ Cauliflower! ! ! ! ! ! 295!
✤ Artichoke! ! ! ! ! ! 244!
✤ Tomato!! ! ! ! ! ! 190!
✤ Butternut Squash! ! ! ! ! 156

9. 01
Fruit
✤ Strawberries!! ! ! ! ! 212!
✤ Blackberries! ! ! ! ! ! 178!
✤ Plum! ! ! ! ! ! ! 157!
✤ Raspberries! ! ! ! ! ! 145!
✤ Blueberries! ! ! ! ! ! 130!
✤ Papaya!! ! ! ! ! ! 118!
✤ Orange!! ! ! ! ! ! 109!
✤ Cantaloupe! ! ! ! ! ! 100!
✤ Kiwi! ! ! ! ! ! ! 97!
✤ Watermelon! ! ! ! ! ! 91

10. 01
Beans
✤ Lentils! ! ! ! ! ! ! 104!
✤ Red Kidney Beans!! ! ! ! 100!
✤ Great Northern Beans! ! ! ! 94!
✤ Adzuki Beans! ! ! ! ! 84!
✤ Black Beans! ! ! ! ! ! 83!
✤ Blacke-Eyed Peas! ! ! ! ! 82!
✤ Pinto Beans! ! ! ! ! ! 61!
✤ Edamame! ! ! ! ! ! 58!
✤ Split Peas! ! ! ! ! ! 58!
✤ Chick Peas! ! ! ! ! ! 57

11. 01
Nuts and Seeds
✤ Sunflower Seeds! ! ! ! ! 78!
✤ Sesame Seeds! ! ! ! ! 65!
✤ Flax Seeds! ! ! ! ! !65!
✤ Pumpkin Seeds! ! ! ! ! 52!
✤ Pistachios! ! ! ! ! ! 48!
✤ Pecans! ! ! ! ! !! 41!
✤ Almonds! ! ! ! ! ! 38!
✤ Walnuts!! ! ! ! ! 34!
✤ Hazelnuts! ! ! ! ! ! 32!
✤ Cashews! ! ! ! ! ! 27

12. 01
Other Foods
✤ Brown Rice! ! ! ! ! ! 28!
✤ White Potato! ! ! ! ! !28!
✤ Low Fat Plain Yogurt! ! 28!
✤ Chicken Breast! ! ! ! ! 24!
✤ Ground Beef, 85% lean! ! ! ! ! 21!
✤ White Bread!! ! ! ! ! 17!
✤ White Pasta!! ! ! ! ! 16!
✤ French Fries!! ! ! ! ! 12!
✤ Cheddar Cheese! ! ! ! ! 11!
✤ Apple Juice! ! ! ! ! ! 11!
✤ Olive Oil! ! ! ! ! ! 10!
✤ Vanilla Ice Cream! ! ! ! ! 9!
✤ Corn Chips! ! ! ! ! ! 7!
✤ Cola!! ! ! ! ! ! 1

13. So How DoYou Do It?

14. 01
Take Control!
✤ Prepare !
✤ Bring your own food!
✤ Know how to order at
restaurants!
✤ Avoid food emergencies

15. Best Snacks for Avoiding Food
Emergencies
✤ Nut Butter!
✤ Energy Bars!
✤ Raw nuts!
✤ Trail mixes!
✤ Seeds!
✤ Kale Snacks!
✤ Flax seed
crackers!
✤ Sting cheese!
✤ Berries!
✤ Beef and Turkey
Jerky!
✤ Carrots!
✤ Banana!
✤ Apples!
✤ Oranges!
✤ Cucumbers!
✤ Sliced bell
peppers!
✤ Bag of oats

16. 01
Menu
Management!
✤ Roasted!
✤ Baked!
✤ Broiled!
✤ Sauteed!
✤ Grilled!
✤ Steamed !
✤ Shared

17. 01
Five Common Pitfalls
(and their solutions)
✤ Lack of preparation!
✤ No time for breakfast!
✤ Too busy to plan!
✤ Peer pressure!
✤ Blood sugar crash

18. “Let food be thy medicine and medicine be thy food.”
–Hippocrates

19. 01

20. Contact information: