Beyond exploring new sights and meeting new people, travel is an effective way to discover and enjoy cuisines from all around the world. Even if you’re on a budget, a previous post showcased affordable vacation spots that offer diverse culinary experiences.
These include Asian countries like Thailand, whose capital, Bangkok, boasts street food markets for authentic Thai dishes, as well as European cities like Budapest, where you can explore food stalls and traditional restaurants for Hungarian staples like goulash and strudels.
However, aside from budget, a common concern among food travellers is the possibility of gaining weight while going on culinary adventures. You’ll be savouring dishes that you normally wouldn’t eat back home, so you might get excited and eat a lot more than your usual diet and caloric intake. Moreover, excess weight can put you at risk for overweight and obesity, which can negatively affect your overall health and well-being.
Fortunately, the tips below guide you through eating adventurously while still maintaining a healthy weight.
Key Takeaways
- It’s possible to embark on foodie adventures while still keeping your weight and overall health in check
- Despite paying close attention to diet and nutrition, some travellers may still be at risk of gaining weight due to medical conditions that affect their digestion and metabolism
- You can plan your meals ahead of time to ensure that your first meal of the day is packed with fibre, protein, and other nutrients that will keep you energised and fuller for longer.
Research and Plan Ahead
It’s easy to stray from your usual diet and routine while travelling to new and unfamiliar places. However, by doing your research and planning ahead, you can create an itinerary that ensures you eat nutritious foods at regular intervals.
To start, you can prioritise destinations with the healthiest cuisines around the world, such as Greece with its nutrient-dense Mediterranean diet of grilled fish, bean salad, and souvlaki. There’s also traditional Japanese cuisine, which is known to help improve heart and gut health by including fish as a source of omega-3 fatty acids and fermented foods like miso.
Don’t Skip Breakfast
Since the goal is to maintain a healthy weight while travelling, many might consider reducing their caloric intake by skipping breakfast. However, doing so may only make you hungrier at lunchtime, thus tempting you to overeat and indulge in fatty, high-calorie foods.
So, always try to have breakfast before you leave the hotel and hit the road. Once again, you can plan your meals ahead of time to ensure that your first meal of the day is packed with fibre, protein, and other nutrients that will keep you energised and fuller for longer. Many countries have healthy and filling breakfast options, such as Iran, which has staple flatbread varieties usually served with butter, fruit jam, feta cheese, cucumber, and tomatoes.
Consider Bringing Medications
Despite paying close attention to diet and nutrition, some travellers may still be at risk of gaining weight due to medical conditions that affect their digestion and metabolism. For example, having type 2 diabetes means your body’s insulin cannot properly break down glucose and instead stores it as fat cells.
However, GLP-1 agonists can be prescribed as chronic weight management medications if you meet the body mass index requirements of over 30, or 27 or more with a weight-related complication like hypertension. GLP-1 for weight loss works by activating the gut hormones responsible for regulating insulin and blood sugar levels.
As such, you can better manage cravings and try new foods in moderate portions. Just remember to bring enough medications and keep a copy of your prescription for a stress-free travel abroad.
Ensure Proper Sleep
Lastly, ensure that you’re getting enough sleep regardless of where you’re travelling. Research published in the journal Nutrients notes the association between sleep deprivation and weight loss, in which disturbed sleeping patterns can increase your energy intake and thus affect your appetite and digestion.
As such, you’re more likely to snack on foods high in sugar, fat, and carbohydrates. To avoid this and ensure sleep quality, unplug devices before bedtime and maintain a regular sleep schedule.
Final Word
In conclusion, maintaining a healthy diet while traveling doesn’t have to be difficult. With a bit of planning and mindful choices, you can enjoy the flavors of your destination without straying from your nutritional goals.
By packing smart snacks, choosing fresh, local foods, staying hydrated, being mindful of medications, and balancing indulgence with moderation, you’ll return home feeling energized and refreshed. Remember, healthy eating on the road is about making the best choices available while still savoring the experience of travel. Safe and healthy travels!
