So, I was at another conference this week, and I was excited to see that we were provided breakfast and lunch for free, along with an afternoon snack. The conference was in one big room, and since we were in a hotel near an airport, the area was not conducive to walks around the area.

What I found interesting was that even in a room full of dietitians, physicians, and nurses, people tended to eat less healthfully than they normally did. One of the individuals at my table chose a cinnamon roll and 12 oz juice for breakfast, a regular soda as a mid-morning snack (along with some bite-size candies on the table as a treat) and then took in a large Italian-food lunch (pasta, 2 breadsticks, salad), with another regular soda. We also were served a small dessert. Then, about an hour later, we were given a snack of nuts and frozen fruit juice.

Does this sound like you when you’re in a business meeting all day, or at a conference? Do you fall victim to the dreaded “conference butt” (the one you get from sitting down and eating food all week). What do you do?

Here are some simple rules to consider:

1. A business trip does NOT mean a vacation from your eating plan. It might be ok to have a dinner drink with your colleagues, but don’t drink the whole night away. As well, don’t veer from your normal eating pattern just because you’re out of town. If you want an appetizer or dessert, share with your colleagues or friends. Or, order the mini-sundae.
2. Limit the juice and soda. Order diet soda with meals. Choose fruit over juice if available, or choose water with lemon (add a non-caloric sweetener and make lemonade!).
3. If you are bored or tired throughout the lectures, drink water, tea, or decaf coffee. More importantly, take notes!!!! This will keep you involved in the session and you won’t have time to think about what you want to eat next. This is one strategy I used throughout the two conferences I recently attended. Not only did I keep myself from eating extra calories, but I got a lot of information from the meetings to take back and use in my practice.
4. When you have a break, get up and move. Go to the next floor to use the restroom or use one that is further away from your conference room. Walk the halls of the conference center. Take the stairs up to the next floor and back down again. Find ways to move around. This will also keep you from falling asleep during the lectures.
5. If you want to sample all the food, take a small amount of it (spoonsize). Don’t feel like you have to eat everything on your plate.
6. And most importantly, just because it’s free doesn’t mean you have to take it or eat it!!! Yes, there are starving people around the world, but you eating some food isn’t going to help them gain weight!

These are just some small tips to keep in mind while you are traveling or are going to conferences. Happy travels!