By Beth Stackpole

Do you regularly wine and dine clients or find yourself grabbing a quick bite at the airport and on the road while on business travel? Whether it's too much rich food or too much fast food, the road-warrior diet most likely isn't doing wonders for your waistline.

However, with a modicum of planning and some careful dining choices, eating out shouldn't be a health hazard but rather, a figure-friendly experience. Here are a couple of dining tips to consider when you're tempted to indulge or "forced" to eat on the fly:

Drink lots of water. One of the best things to do before, during and after a flight is to hydrate. Sodas, coffee and alcoholic beverages don't count; they'll leave you even more bloated and swollen than if you'd just skipped beverages all together. Plus, air conditioning and high pressure environments can leave you dehydrated and craving things you otherwise wouldn't. So, drink some H2O and get your trip started on the right foot—shoes still comfortably on.

Bring your own in-flight meal. It's not like anyone really misses airplane food, but the fact that most airlines don't provide any sustenance while in flight can be a real hassle when you're on the road and have limited time to prepare. If you're in a rush, the easiest option is to grab a healthy meal choice at the airport—most airport terminals now serve up a variety of healthier dining options, although some venues do this better than others. If you do have the time beforehand, bring a sandwich or high-density snack from home (think nuts, trail mix, dried fruits) or stop at your favorite sandwich shop and grab something to go. Remember: new airline travel rules preclude passengers from bringing liquids onboard a flight, so don't bother with soup or any kind of power drink.

Avoid airport fast food. Even if the airport is your only dining option, healthy choices abound. Instead of frequenting the food court where fast food prevails, choose a sit-down restaurant or healthier café-style dining spot—you'll be more likely to find a salad or low-fat meal choice. Even the terminal newsstands are typically stocked with healthier snack options—trade up the bag of potato chips for pretzels, for example, or opt for some trail mix or a granola bar over that oh-so tempting chocolate bar.

Pack a cooler for the road. Between sales calls and meetings, your car is your office and often the only place of refuge where you have a chance to refuel. Instead of hitting up the drive-through at McDonald's or stopping for a quick slice of pizza, keep a cooler on hand filled with fresh, healthy snacks and plenty of bottled water. Whole wheat crackers, nuts and fruit are great for healthy pick-me-ups, and a homemade sandwich or salad makes for a much smarter lunch option.

Dine out, don't pig out. Eating at a restaurant doesn't mean you have a license to indulge. Start by suggesting a venue that offers low-fat and healthy menu options such as seafood or vegetarian fare, if at all possible. Order water, and lots of it, instead of wine, to start. Forgo the appetizer if you're ordering a full meal, or better yet, opt for an appetizer and a salad in lieu of a main course. Don't be embarrassed to ask the server about ingredients and request dressings and sauces on the side. Many restaurants offer giant-size portions that are enough for multiple meals—don't hesitate to take home half or at least one third. Finally, make it a point to skip dessert.

Put a little thought into what you eat, and you'll save yourself a lot of hours working off your indulgences at the gym.