How Can I Increase Healthy Food Choices While Traveling Without Missing Out on Local Food Culture?
Sticking to a healthy diet and enjoying local food might sound like a battle, but actually, their synergy is more than real. And guess what? We know the secrets!
When you’re traveling in another country, take time during the very first week of your vacation to explore some local restaurants, cozy bars, and colorful markets. Let your curiosity lead the way – wander through the food stalls, try something you’ve never ever heard of, and don’t hesitate to ask locals what they recommend. They usually know where the best meals are!
The key is balance. You don’t need to say NO to delicious food, just choose healthier and lighter options here and there.
Let’s dive deeper into how to keep that balance without missing out on the joy of food and travel.
The Power of a Healthy Breakfast
Always have a healthy breakfast — it’ll help you feel energized and reduce the desire to get a snack.
But do you know what a healthy breakfast is? That’s a great mix between protein, carbs, and fruits/veggies.
Great examples:
- Coconut milk oats with seasonal berries
- Cottage cheese with natural yogurt, fruits, and nuts
- Whole grain toast with avocado and egg
Prioritize Your Protein!
Never ever skip protein intake in your meals. For example, pancakes on their own might taste great, but without protein, you’ll likely be hungry again in an hour. However, if you add some protein, a boiled egg, or a fist of cottage cheese, you’ll be full for much longer.
Formula of Pure Love
There’s a simple meal formula that never fails:
30% carbs + 30% protein + 40% vegetables = 100% pure love.
Each of your meals should include all three macronutrients. That’s the perfect balance your body needs.
LocalsInsider’s Disclaimer: While no official guidelines specify the exact 30/30/40 split, the spirit of the formula aligns with sensible nutrition: Carbs are moderate, though slightly below standard AMDR. It prioritizes higher-than-average vegetable volume (excellent). Protein is kept robust, enhancing fullness and muscle support. Guidelines like the U.K.’s Eatwell Guide advise that vegetables should make up just over a third of daily intake.
The National Academies recommend the following daily calorie ranges for adults:
- 20–35% from fats
- 45–65% from carbohydrates
- 10–35% from protein
Vegetables – Your Best Friend on a Trip
Try to order vegetables with each meal. Almost every cuisine has some special veggie dishes — don’t avoid them. Ratatouille, Caprese Salad, Guacamole, Greek Salad, Spring Rolls — are the perfect addition to your main food or hot dish.
Wisely choose a type of cooking.
Prefer baked, stewed, or grilled dishes rather than those fried in a lot of oil.
Rules for Desserts
Let’s be honest, saying no to desserts is hard. Especially when you’re traveling and local treats are calling your name — delicate, colorful Macarons in France, soft and sweet Rahat Lokum in Turkey, or smooth gelato in Italy.
So instead of resisting, let’s talk about how to enjoy them wisely:
- Choose high-quality desserts with real ingredients like fruit or Belgian chocolate.
- Have your sweet treat after your main food — it helps keep the glucose level more stable and actually makes you crave less!
- Try to eat desserts in the first part of the day — the body is more active and better equipped to process sugar at this time.
- Desserts are about pleasure, culture, and sharing moments. So if you’re enjoying it, that’s healthy too — just do it with a little mindfulness and a conscious approach.
Stay Hydrated
Feeling your best starts with staying hydrated, especially when you’re exploring new places and trying new foods! As a general rule, aim to drink around 30 ml of water per kilo of body weight each day. And if you’re adventuring in a hot climate or trekking up Mount Kilimanjaro, for example, you’ll need even more.
With these small but powerful tools, you can feel great, stay healthy, and still enjoy every bite in your journey.
Cover photo: Olga_Gavrilova
Other photos: Eugenia Lucasenco, Maren Winter
