When you travel to other countries, there are a few factors that can make healthful eating difficult. For example, you may be faced with foods you don't recognize or that contain unknown ingredients. Tasting the local delicacies will definitely add to the quality of your trip, but contaminated food (or food that your digestive system is not accustomed to) can ruin a potentially wonderful vacation. Ask that your meat be well done, only drink pasteurized (not fresh) milk and avoid fruit and vegetables (including salads) that cannot be peeled because germs and bacteria can loom on their surfaces and make you get sick.
Read up on the foods of your destination before you go. Also, in certain countries, there is concern about the safety of the water; you'll need to avoid all fresh produce as well as tap water and drinks with ice cubes. In these cases, you may want to bring along your own snacks. However, keep in mind that some customs agents may not let you bring food into a new country. Ask questions and try to find out these details before you take to the skies.
Your travel agent should be able to tell you what kind of food is served on your trip.
Food styles can vary widely, but most companies will offer vegetarian options and accommodate any special needs. If you do have special requests or allergies, send the company a written copy of what you can and can't eat - be very specific. You can't be sure a phone conversation with the office will be correctly passed on to the guides. Most trips have food in abundance, but sometimes having your favorite energy snack bar can make things seem brighter.
Remember that skipping meals lowers your body's resistance to sickness. Eating regular meals on your vacation, hopefully the healthy kind as well, will go a long way in ensuring that you don't catch that "vacation cold."
Eat carefully if you're going to a country with an increased risk of traveler's diarrhea. Steaming-hot, well-cooked food is usually safest. Avoid eating foods from street vendors, unpasteurized dairy products, and raw or uncooked seafood. Peel fruits yourself. Drink water from commercially sealed bottles or drink carbonated beverages. Avoid ice. Use bottled water when you brush your teeth.
One more rule of healthy eating is to drink enough. You will most likely be doing a lot more walking than normal on your vacation and this combined with all the alcoholic drinks you'll most likely consume will dry you out faster than you think. Drink juice instead of coffee at breakfast and carry a bottle of water with you all the time. Staying hydrated on your trip can prevent sickness from setting in as well as making you feel less tired and more energized.
To avoid weight gain while traveling watch out for hidden calories and control portions you are served.
- Ask to have your meal (including vegetables) prepared without butter or oil;
- Ask for sauces and dressings to be served on the side;
- Substitute steamed vegetables for rice, potatoes, or pasta;
- Avoid alcohol. For a festive alternative, try cranberry juice with diet Coke or Sprite;
- Use artificial sweetener in your coffee, and ask for skim milk rather than cream.
- Ask if a restaurant has half portions;
- Ask about portion size before ordering. Better have a look at the dishes you are going to order;
- Ask the waiter to split one dessert between your and your companions;
- Buying new products always check the label for calorie, saturated fats, carbons, and sugar.
Finally, eating healthy in few weeks before you leave will help build up your immune system. and avoid alcohol that deprives your system of the water it needs.