We all know eating healthy while on-the-go can be tough — especially when you’re dining out on your company’s dime and the urge to go for the $67 sirloin is too good to resist. But as you stack up work trip after vacation trip this summer, neglecting a healthy diet will put a dent in your overall fitness plan and well-being.

To stay on track while on the road, follow these five tried and true tips that’ll not only help you keep your gut in check, but will also give you longer-lasting energy throughout the day.

1. Supermarkets are underrated — make one your first stop.
Don’t underestimate the power of a good grocery store. In one stop, you can stock up on bottled water, nutrient-rich green juice and energy-boosting, on-the-go snacks like almonds, trail mix or granola bars. Pick up a couple pieces of seasonal fruit — summer is a ripe time for berries, which are rich in detoxifying antioxidants.

Try this: Think edamame is just for the sushi bar? Think again. Grab a bag of dry-roasted edamame and munch on that throughout your work day. It’s chock-full of protein, magnesium and iron, which transports oxygen to your cells for an energy lift.

2. Go for greens in the morning.
Leafy greens are low in calories and high in inflammation-fighting ingredients, so it’s best to kick off your day with a green juice or smoothie, or an egg and spinach omelet. (You catch our drift.) When you travel, your system is thrown out of whack, which can result in bloating, poor sleep and low energy. Greens are a good cure for all of that. They have lots of fiber to help regulate blood-sugar levels and prevent the sugar crash.

Try this: Not impressed by your on-the-go breakfast options? No problem. Visit a local juice pressery where you can load up on fresh pressed juices using seasonal fruits and veggies. Store these in your hotel room’s mini fridge.

3. Don’t abandon your fitness routine.
Your body’s metabolism will shift if you change the way you’re burning energy. Think: At home you hit the gym a few times per week. But on the road, it’s easy to skimp on fitness. Keep moving and your appetite will stay authentic (i.e. you won’t throw your system off).

Try this: Think of creative, easy ways to stay fit — zip through 10 minutes of sun salutations to get your blood pumping. Alternate sets of push-ups, crunches and lunges in your hotel room. Better yet, in summer there’s no excuse not to get outside — it’s nice out! Walk or bike to your meetings instead of grabbing a cab. Go for a run before you start your day to explore the city in a new way. The opportunities are endless.

4. Find the farm-to-table restaurants, and eat in tune with the summer season.
Treat yourself to a real meal once a day, and make it count. Go the extra mile and find the restaurants near you that serve organic, locally grown foods. Plates may have a higher price tag than most, but the flavors will be worth it. Have you ever noticed that things actually taste better when they’re in season? In summer, go for the restaurants that can serve you the freshest vitamin-rich fruits and veggies. Opt for responsibly raised meats and try to keep the red meats to a minimum.

Try this: Don’t forget about the power of people. Your concierge and front-desk staffs are probably locals, or have lived in the city for a while and can recommend good places to go. And apps like Yelp or Google Maps can be good resources for customer reviews. Dine out with intention.

5. Hydrate, hydrate, hydrate.
Everyone knows it’s critical to hydrate when you fly because it’s easy to dry out on airplane air. But especially in summer when daily temps are hotter, you should drink at least eight 8-ounce glasses of water throughout the day. If you feel uncharacteristically tired, drowsy or fatigued, it’s a good sign that your cells are dehydrated. Slam a glass of water and you’ll feel less droopy in minutes.

Try this: To cut down on your carbon footprint and ensure you always have water with you, purchase a BPA-free, refillable water bottle. We like the Camelbak Eddy in the 600ml size because it’s small enough to stick in a briefcase and it won’t leak on electronic devices or paper you’re toting around.

Author: Patty Hodapp