When traveling abroad, you are bound to find eating a healthy diet challenging. There will be interesting foods and local cuisines that you will want to indulge in. You also want to stay hydrated but won’t know how pure the water is. Staying healthy, especially when eating meals prepared by others requires some research and diligence. Here are some tips for eating healthy while traveling abroad.
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1. Make Breakfast a Priority
As tempting as that hotel buffet with buttery croissants and platters of cured meats might be, opt for eggs and yogurt with fresh fruit. This will ensure you get high-quality protein and some carbs to sustain you. If breakfast isn’t included in your stay, pack some oatmeal packets and fresh nuts, seeds, and dried fruits that you can add hot water to for fiber and omega-3 fatty acids to get you going until you can find some fresh produce at a local market when you need a snack.
2. Stay Well Hydrated
A source of clean, potable water can be hard to come by in some countries. That said, you need to stay hydrated. This is especially true if you are jet-lagged and are indulging in fun cocktails or local wines at night. Drinking plenty of water will help with the negative effects of overconsumption and cleanse your body of unwanted bacteria. It also prevents constipation. Look for bottled water with a name you recognize. Hotel lobbies often have bottled water for purchase and almost any grocery store will carry brand-name purified or spring water. The last thing you want is to tap into your travel insurance to be medevacked due to gastroenteritis from impure water.
3. Pack Healthy Snacks
You can’t bring your favorite fresh foods from home, but you can pack some nutrient-dense snacks for emergencies and needed fuel between meals. The best options are low-sugar, high-protein granola bars with whole grains, nuts, seeds, and dried fruits. If traveling with children, pure fruit roll-ups are a great snack because they are easy to pack and don’t have added sugars. Just be sure to check the TSA guidelines for what you can and cannot pack in the way of perishables for your intended destination.
4. Use Technology and Ask Questions
Before eating out at restaurants when abroad, make use of search engine technology to read reviews and to check the menus. This may take the spontaneity out of your adventurous meal, but it can make a difference in how well you feel after eating it. For instance, if you are lactose intolerant or are plant-based, download a menu in your native language and check ingredients before you spend a lot of time sitting at a table not understanding what is in a dish. If your server speaks your language, don’t be shy about asking if the lobster is poached in butter or the tofu is cooked on the same flattop as the skirt steak. Sometimes, the healthiest options are found in the appetizer and side sections. Keep it light!
5. Ease into a New Routine with Meal Times
If you are a person who has a schedule that includes breakfast early morning, lunch at noon, and dinner 3 hours before bedtime, stick with that once you arrive. Ease yourself into the local dining customs. For example, many Western European and South American countries eat a light breakfast with coffee, a filling home-cooked lunch with wine followed by a nap, and a supper with friends well after 9:00 PM. Restaurants are generally closed afternoons and early evenings. The ones that don’t cater to tourists. Go the tourist route when you first arrive and then slowly transition to the way the locals eat and their bedtime habits. The food options will be better and your body will adjust and thank you for taking a gentle and mindful approach to this new and temporary way of eating.
