Eating well on vacation can take on a myriad of meanings. To me, it’s experiencing a destination through food while feeling good enough to tackle planned sightseeing itineraries and not feel any guilt about diving into a spicy laksa or chili crab.

I originally typed this while in Singapore, having just passed through Hong Kong and its glorious dim sum, where they say eating is the national sport.

Its history as a port city with a large immigrant population dating back to the 1800s means that in one small city-state that takes 45 minutes (without traffic) to drive through, there are Chinese, Malaysian, Peranakan, Indonesian, Western, and other communities that are united by one common thread: food. And it’s spectacular.

Figuring out how to strike a balance in destinations like Hong Kong, Singapore, and others worldwide takes some forward-thinking that you will not regret.

Take Probiotics

I can’t emphasize how beneficial Digestive Probiotics are to travelers. A healthy gut is more likely to be able to handle eating outside of a regular routine and new-to-you foods. You absolutely must take them regularly for at least two weeks prior to traveling.

It’s easy to travel with either of the above probiotics because they do not require refrigeration. I toss them in my carry-on and leave them visible on a counter in our room so that I don’t forget to take them.

How to travel with probiotics

Eat Breakfast

Eating breakfast daily while traveling helps fuel your body for the rest of the day. It’s usually easier to make this a healthy meal, too.

Eat breakfast while traveling to prevent snacking later on.

Fill a plate with protein and dial down or eliminate the sugary baked goods. I like to take a moment, perhaps while signing the bill, to check in with myself.

I can usually tell if I’m going to be hungry shortly after, in which case I’ll grab something else from the buffet or make sure to pack healthy snacks to carry me through to lunchtime.

Empty the Mini Bar

Did you know that most hotels with a mini bar will empty it by request? Not only might this prevent you from tapping into it, but it makes room for leftovers and healthy perishables of your choosing in the mini-fridge. I admit that I don’t always do this personally, but you can, and I have clients who do this.

Carry Antacids

Let’s say you need immediate indigestion relief from dinner at a famous greasy spoon or street stall. An antacid, which fortunately most hotel gift shops carry for this common occurrence, might right the ship quickly.

Watch the Time

Avoiding late dinners in places like Spain is nearly impossible, but keep in mind that it’s not easy for the body to digest a meal while you’re sleeping. Try to stick to early dinners or make lunch the big meal of the day so that you can walk it off afterward.

Drink Lots of Water

Water is your friend, just like it is at home. Even overseas, you might need to ask for a glass of water in a restaurant as it may not automatically be given to you. Drink a glass before eating to help fill your stomach.

To stay hydrated while touring, carry a water bottle. I’ve noticed more water refill stations in airports, hotels, and other tourist spots worldwide.

Skip the Airport Burger

When it comes time to board the plane, eat lightly. This is (fortunately or unfortunately) becoming more and more challenging as airport dining options radically improve.

Staying sedentary in any cabin on the plane is challenging for digestion. Did you know that as air cabin pressure drops, gas in the intestines expands, which can make you feel more bloated than you usually would on land? This is another good reason to skip soda and gassy foods, too.

Choose the Lightest Inflight Meal

If you do need to eat on the plane, choose the meal that’s likely to be the easiest for you to digest. In my case, on the way to Singapore on Singapore Airlines, that happened to be Hainanese chicken rice (coincidentally Singapore’s national dish). Skip options with heavy sauces and lots of fat.

Chicken Rice in Singapore Airlines Suites Class

Listen to Your Body

Try not to eat if you’re not hungry. If you have to be at a meal, enjoy a few bites and leave it at that.

How do you eat well while traveling?

Katie Dillon is the managing editor of La Jolla Mom. She helps readers plan San Diego vacations through her hotel expertise (that stems from living in a Four Seasons hotel) and local connections. Readers have access to exclusive discounts on theme park tickets (like Disneyland and San Diego Zoo) and perks at luxury hotels worldwide through her. She also shares insider tips for visiting major cities worldwide, like Hong Kong, London, Paris, and Shanghai, that her family has either lived in or visits regularly (or both).

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One Comment

  1. It’s easy to forget about healthy eating when you’re on travel. These are great tips to still observe a healthy diet.