You’ve heard the term “clean eating,” but do you really know what it means?

In a nutshell, it’s about choosing to eat healthier, fresher food and eating less of what is processed or refined. You have to increase your vegetable, fruit and whole grain intake, combined with the right amount of healthy proteins and fats. You have to cut back on refined grained, packaged preservatives, unhealthy fats, fizzy drinks, soda, and excessive amounts of sugar and salt. If you want to eat clean, you need to know which combination of food works for you. Eating clean(er) helps you stay healthy, your body fit, and your face fresh. Exercising along with clean eating is obviously a must.

For those who travel a lot for work, making healthier food choices is extremely tough. If you’re wondering what you should and shouldn’t eat to keep your diet clean while you’re away on business, here are 7 tips to get you started.

7 Tips for Clean Eating on Business Trips

1. Keep Healthy Snacks in your Bag

It’s a fact that most restaurants and packaged foods use highly processed ingredients. You enjoy your food a lot more when you create your own snack at home. Since you won’t know the area you’re doing business in, it’s usually better to prepare meals in advance, at home. You can add all the ingredients into a zippie or tupperware container and keep it in your bag before leaving for your trip. Home cooked food is the best way to stay on a clean and healthy diet.

2. Choose Healthier Food Options at Restaurants

Eating at a restaurant doesn’t necessarily mean you have to eat a fat cheeseburger, pizza, or lasagna! If you have to dine out and you are confused what you can eat, here are some choices you may have:

• Chipotle — Chicken Burrito Bowl with brown rice and beans, no cheese

• Chicken and Vegetable Salad, full size

• Creamy Mushroom Soup

• Grilled Chicken Sandwich

• Smoked Turkey Breast Sandwich

• Veggie Burger, no mayonnaise

• Turkey Breast Sub without cheese, add avocado

• Replace cold drinks and wine with lemon water and green tea

If you know what foods you should focus on for your diet needs, choosing dishes in these general directions will help you immensely.

3. Drink Lots of Water

Yes, water is a food (surprisingly!). The body needs water for virtually all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less! It will cut down on a lot of the extra hunger cravings and stress that causes emotional eating.

[RELATED: 5 Smart Tips For Eating Healthy on Business Trips]

4. Load Up on Protein

Protein takes a longer time to digest and keeps you fuller for longer. It’ll cut down your carbohydrate intake, which is something you should watch out for. Carbs digest way fast and you’ll get hungrier earlier. Include healthy proteins like fish, chicken, salmon, or eggs in your diet. Take one of these and add some lettuce, and you have a protein-packed salad that will last you all day long.

5. Go Whole Grain

Whole grains, which are the least processed are best for clean eating. Whole grains like quinoa, wild rice, and oats are easy to find in most places you travel to or easy to pack to take with you.

6. Eat More Fruits and Veggies, Less Meat!

Vegetables and fruits cover so many vitamins and minerals your body needs to function. Overall you should increase the veggie and fruit intake and lower the intake of meat. It can help reduce blood pressure, decrease your risk of heart disease, and keep you fit. On top of that, eating more green vegetables helps bump up the fiber which your metabolism needs to stay fast.

7. Avoid Excessive Sugar

Do you have a sweet tooth? Don’t worry! You can eat gelato, which is low-fat ice cream. The thing you need to keep an eye on is the sugar added to healthier foods such as creamy yogurt (always choose plain yogurt), Chinese sauces, and cereals. Look for products that are naturally sweet like fruits or dairy products.

Hope this article will help you to make healthier and cleaner food choices while you are away from home. Stay very blessed!