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Travelling – whether across oceans or to your local international eatery – is one of life’s greatest joys, especially when it comes to food. From fragrant curries in India to fresh sushi in Japan, every destination, or cuisine, offers a chance to taste something extraordinary.
But with so many tempting options, it’s easy to let nutritious eating take a back seat or to overeat during the holidays – indeed, a 2020 review found we significantly overeat during our holidays, especially around Christmas and New Year. But the good news is you don’t have to sacrifice health for flavour.
Whether you’re jetsetting abroad or embracing a culinary staycation, thoughtful choices can help you enjoy the world’s cuisines while nourishing your body.
A number of different social and psychological factors can lead us to overeat. For starters, eating meals in larger groups increases our food intake, researchers have repeatedly found, both subconsciously and also very intentionally through feeling social pressure to eat excessively at large gatherings.
Added to that, international travel can expose us to a lot of new and unique foods and that increases our attention to and interest in food, which can lead to trying a lot of different dishes. But that greater variety of flavours naturally stimulates our appetites so we end up eating more than normal, researchers have found.
Then there’s the stress of travelling – and the holiday season can trigger stress-related and emotional eating. Whenever we’re eating for reasons other than hunger, we’re likely eating more food than we need. Instead, balance tasty food and healthy eating with these tips:
· Stay balanced at buffets: try small portions of everything to enjoy variety without overindulging. Balance rich dishes with lighter options like salads or grilled vegetables.
· Hydrate smartly: keep yourself hydrated, especially in warm climates and to make sure you’re not confusing thirst for hunger.
· Choose traditional dishes: traditional recipes often use fresh, whole ingredients, rather than overly processed foods.
· Japanese: opt for sushi or sashimi with lots of fresh vegetables, miso soup, and steamed edamame, while taking it easy with tempura and soy sauce, which is high in sodium.
· Chinese: choose steamed dumplings, stir-fries with lean protein and dishes with plenty of vegetables. Go easy on fried options like spring rolls, wontons and sweet sauces like orange chicken.
· Thai: enjoy curries with coconut milk in moderation and ask for extra vegetables. Tom yum soup and salad-based dishes offer a flavourful, lighter choice.
· Italian: choose dishes like grilled fish, bruschetta with fresh tomato, and salads with olive oil dressing and avocado. If you’re opting for pasta or risotto try a wholegrain variant, and pick tomato-based sauces over creamy options. Try pizza with plenty of vegetable toppings included.
· Indian: tandoori dishes (grilled meats or veges) are a nutritious option, over creamy curries like butter chicken. Or choose a lentil-based dish like dahl, or a vegetarian dish – Indian restaurants typically have a plethora of vegetarian dishes. Go easy on the fried snacks like samosas.
· Mexican: choose corn tortillas over refined flour ones and load up on fillings like grilled chicken, beans and fresh salsas – delicious and nutritious. Not to mention, the guacamole with its healthy fats, or pozole (a soup based on hominy – derived from corn) or ceviche for a lighter option. Take it easy with chimichangas and churros.
· Mediterranean: try the traditional approach to mediterranean dining, with grilled seafood, Greek salads with feta, dips like hummus with wholegrain pita, olive oil-based dishes, plenty of vegetables and occasional lean meats. Take it easy with deep-fried falafels and spanakopita pastries if you want to keep it light.
· American southern/BBQ: opt for grilled meats rather than fried options, and pair with coleslaw or a side salad. Take it easy with sugary barbecue sauces or creamy dressings – ask for them to be served on the side, rather than ladled on top, or opt for a vinegar-based alternative.
