Let’s be honest, travels have a sneaky way of turning every meal into a mini food feast: one minute you’re grabbing airport fast food, the next you’re snacking non-stop while you’re sightseeing. And who can resist the mountain-sized portions at all-inclusive resorts, right?
On the other side, eating healthy on vacations doesn’t mean surviving on sad lettuce leaves or flavorless crackers from your backpack!
Think beyond boring salads — local food can surprise you in the best way!
Whether you’re grabbing a quick snack between museum visits or need something satisfying for a long train trip, there are so many ways to snack smart, deliciously, and healthy. And the most important — you don’t have to compromise on taste to treat your body! Even at restaurants serving local cuisine, it’s absolutely possible to make mindful choices that provide energy and support your body during active, busy days.
Fuel Your Travel: How to Snack Well Without Missing Out on Local Flavors
1. Try picking food with lentils, greens, and veggies — your body will thank you!
To increase the fiber intake, look for ingredients such as beans, chickpeas, lentils, whole grains, vegetables, and leafy greens. For a protein boost, look for dishes containing legumes, cheese, fish, lean meats, yogurt, or eggs.
2. If you can, try to go for grilled, stewed or baked options.
Steamed vegetables can be particularly delicious — steamed asparagus, for example, makes an excellent addition to any main dish.
3. At restaurants, ask questions about your meal.
Don’t hesitate to ask the waiter about the ingredients or the cooking method. Most staff are happy to provide information to help you make an informed decision.
4. Add an extra portion of vegetables or legumes.
A great way to increase your intake of greens and fiber is to order an additional side of salad, vegetables, or beans.
5. Start your meal with vegetables.
Beginning your meal with fiber-rich vegetables can help you feel full sooner, consume enough fiber, and support better digestion.
Smart Choices from Local Cuisine Around the World
Now, let’s explore what healthy, fiber- and protein-rich options you can find in local restaurants around the world.
Spain offers great options like “Pan con tomate” topped with a boiled egg or sardines — whole-grain bread with grated tomato and olive oil. Another nourishing snack is “Tortilla Española” — a traditional Spanish omelet made with potatoes, eggs, and vegetables, rich in both protein and fiber.
Italy is known for its pasta, but there are healthy choices beyond that. Try “Grilled vegetable antipasti” with parmesan — fiber-rich veggies combined with protein-packed cheese; or a “Caprese salad” with lentils — a twist on the classic mozzarella and tomato dish, made with added legumes.
Greece offers snacks like “Stuffed grape leaves” filled with rice and lentils or sometimes minced meat. A standout option is “Fava spread” — creamy and protein-rich, made from split peas and typically served with olive oil and a splash of lemon. It pairs perfectly with seasonal vegetables.
Mexico has flavorful and nourishing options like “Tostadas” with black beans and avocado — a great combo of fiber, plant-based protein, and good fats from the avocado.
Have you ever tried “Mercimek Köftesi”? It’s a tasty Turkish snack made from lentils and bulgur — super satisfying and totally plant-based. It’s a perfect on-the-go meal.
Travel Is About Discovery — And That Includes Feeling Good
Travel is about discovery, and that includes discovering how good you can feel when you treat your body kindly, even on the go. So pack your appetite, stay curious, and snack smart!
Cover photo: Gulcin Ragiboglu
Other photos: Luis de Haro, Olga Chzhu, Anna Pustynnikova
