By: Dana Gardner, MS RD LD/N
Conferences can be a great way to reconnect with long-distance colleagues, learn new skills and gain valuable insight into new trending topics in your career field. While the days may be filled with great opportunities and networking, the long days, jam-packed schedules and the dessert table can wreak havoc on your health routine. But fear not, with a little planning and determination, you can enjoy the treats of the conference while still maintaining focused on your goals.
Start with breakfast
You may have the inclination to sleep and skip breakfast but ensuring you start the day with a great source of protein, fiber and fruit, can help keep hunger at bay and keep you track. Consider quick options such as Greek yogurt parfaits, oatmeal topped with fruit and nuts, whole-grain toast with nut butter and fruit or even a breakfast sandwich with eggs and vegetables.
Pack your snacks
Often conference schedules do not match up to our usual schedules causing us to eat a later lunch and dinner. When we eat off schedule, we may tend to eat more during the meal service. To stay on track and to prevent yourself from becoming overly hungry, pack travel friendly snacks. By stocking up on snacks such as trail mix, whole fruit, low sugar granola bars, dry roasted edamame, and popcorn can provide the balance you need to help you stay fuller longer as well as to maintain energy.
Balence the Buffet
Buffets offer an array of choices, and it often seems as if It is everything we want to try. When navigating the buffet, try to make half of your plate vegetables, then a quarte with lean protein and the other with whole grains or starchy vegetables such as brown rice, sweet potatoes or quinoa. Also, don’t be afraid to leave a little room for dessert. Try to choose desserts that are fruit based or have dark chocolate. Consider splitting the dessert with a colleague so that you consume a smaller portion.
Sip Smart
You may find yourself reaching for more coffee throughout the conference day to keep you awake and alert. But be mindful to alternate each cup with water so that you remain hydrated and hopefully avoid the energy crash that may follow large consumptions of coffee. In addition, for those open cocktail hours, choose low calorie drinks such as white wine spritzers, light beer or vodka soda. Try to skip the mixers as they have more added sugar and calories.
Sleep
Conferences can be very long and interfere with sleep habits. Sleep plays a major role in physical and mental health. As best as you can remember to prioritize your rest. It may mean saying no to an after-conference dinner or happy hour, but the reward will be you being alert and your best self the next day.
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Check out our previous edition of Food for Thought!
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Incorporating nutrient-dense foods like brown rice and veggies into your diet is a great start to improving your overall health! However, there are certainly additional foods to continue adding to your Neverita for a healthier lifestyle. Make healthy living your season-long strategy and schedule a nutrition consultation today!
