Written by Menswear Style in Travel on the 23rd October 2024

For many of us, the joy of travel is closely interwoven with the excitement of trying out new local cuisines. Of course, as we enter our 40s, we’re forced to reevaluate many of our life choices, including our eating habits. This is the age when many of us have our first brush with chronic health conditions such as diabetes, heart disease, GERD, arthritis, and high blood pressure. Fortunately, we’re still young enough to make dietary and lifestyle changes to prevent or delay the progression of many of these diseases. The bummer is that you need to be consistent with any healthy lifestyle change, and this means having to eat healthy when you’re on vacation. While this is challenging, it doesn’t have to be a struggle and doesn’t necessarily mean that you need to abstain from all the local delicacies. It just requires some smart choices and added precautions.

Diet Tips for Health-Conscious Travelers 

1. Take Gut Health Supplements 

Your gut microbiome has a big influence on your health as you age, making gut health an important consideration, no matter the underlying health conditions you might be dealing with. Gut microbes perform a variety of functions, from protecting the gut from harmful bacteria to supporting healthy digestion and nutrient absorption. Ageing causes changes in the balance of gut bacteria, which can interfere with digestion, immunity, and various bodily functions, giving rise to a variety of gastrointestinal symptoms. Studies show that the risk is particularly high for women because of hormonal changes that occur during this period. Dietitian recommended probiotics can help to counter this risk, also making it easier to stick to your diet as your gut health also has an impact on hunger and food cravings.

2. Don’t Eat Raw or Undercooked Foods 

Eat plenty of veggies with all your meals and enjoy the lean meats, but ditch the fresh salads, Sushi, and any raw or undercooked meats. Fresh fruits and vegetables are the healthiest food choices, but they are often contaminated with salmonella and shigella, which can cause travelers diarrhea and other foodborne illnesses. Raw and inadequately cooked meats pose an even higher risk, with many of the same bacteria, as well as parasites such as roundworms and tapeworms. The risk of infections and the duration of recovery increases as you grow older, so this is one of the most important tips to follow when you’re trying to stick to a healthy diet during your travels. 

3. Skip Deep Fried Foods & Try Grilled Foods Instead 

Every culture’s cuisine features a variety of foods, including healthy dishes with whole foods as well as regional variations of junk food. If you’re on a healthy diet, you already know that deep fried and ultra-processed foods don’t belong on your menu. While this may impose some restrictions, you can still treat yourself to a variety of grilled foods, including grilled veggies, fish, and lean meats such as turkey or chicken. Grilling is a much healthier method of cooking that also adds a delightful smoky flavor that will allow you to savor your meals without giving you a huge dose of unhealthy trans fats and excessive calories.

4. Fill Up on Water 

Adequate hydration is a prerequisite for anyone trying to manage a diet while traveling because we tend to overeat when thirsty. Sticking to a healthy diet is tough enough under normal circumstances but your brain can confuse thirst with hunger, which is why you are more likely to overeat or choose junk foods when you’re thirsty. Keep in mind that water contamination is a serious problem in many parts of the world, so make sure that you only drink bottled water to protect yourself from infections when traveling. 

5. Pick Your Restaurants & Meals In Advance 

Previous generations didn’t have the benefit of smartphones, which gives us quick access to eating options, restaurant reviews, and menus via apps and websites such as Google Reviews, TripAdvisor, Zagat, Zomato, and Yelp. Use them to your advantage when on a diet by looking up the menus of restaurants and narrowing down your meal choices. If you’ve made a decision ahead of your outing, it makes it much easier to stick to resist the temptation and eat healthy. You can even call restaurants to find out if they can customize meals to accommodate your diet requirements.

Take Gut Health Supplements, Don’t Eat Raw or Undercooked Foods, Skip Deep Fried Foods and Try Grilled Foods Instead, Fill Up on Water, and Pick Your Restaurants and Meals In Advance.