Healthy Food Options Outside India: What to Eat

When you travel outside India, one of the most exciting experiences is exploring new cuisines. However, if you’re health-conscious, navigating unfamiliar food landscapes can feel daunting. From local specialities to global healthy food trends, this guide will help you discover nutritious options wherever you go.

Why Healthy Eating Matters While Traveling

Travelling often comes with irregular schedules, long hours, and tempting but indulgent food choices. Sticking to a healthy diet can:

Boost your energy levels for exploring.
Strengthen your immune system, especially when trying new foods.
Maintain overall wellness, avoiding the sluggishness from overindulging in processed or heavy foods.

1. Asian Countries: A Blend of Tradition and Nutrition

Japan

Japan’s diet is widely regarded as one of the healthiest in the world. Key options include:

Sushi and Sashimi: Opt for lean fish like salmon or tuna, paired with brown rice if available.
Miso Soup: Packed with probiotics, miso soup aids digestion.
Edamame: A perfect plant-based protein snack.
Seaweed Salads: Rich in vitamins, minerals, and antioxidants.

Thailand

Thai cuisine offers a delightful balance of sweet, sour, salty, and spicy flavours. For healthy choices:

Som Tum (Green Papaya Salad): Low-calorie and nutrient-rich.
Tom Yum Soup: A broth-based soup with lemongrass and herbs.
Stir-fried Vegetables with Tofu: A customizable protein-packed option.
Brown Rice Dishes: Look for whole-grain rice alternatives.

Singapore

Singapore’s food courts, known as hawker centres, offer a variety of healthy dishes:

Hainanese Chicken Rice: Choose skinless chicken for a leaner option.
Yong Tau Foo: Pick fresh vegetables and tofu, avoiding fried items.
Sambal Kangkung (Water Spinach): A spicy, nutrient-dense vegetable dish.

2. European Delights: Healthy and Wholesome

Italy

Italian cuisine is more than just pizza and pasta. For healthier alternatives:

Caprese Salad: Made with fresh tomatoes, mozzarella, and basil.
Grilled Fish or Chicken: Often served with olive oil and herbs.
Whole-Grain Pasta: Pair it with a tomato-based sauce rather than creamy ones.
Vegetable-Based Soups: Like minestrone, filled with fibre and nutrients.

Greece

The Mediterranean diet is renowned for its health benefits. Key dishes include:

Greek Salad: A mix of cucumbers, tomatoes, feta cheese, and olives.
Grilled Souvlaki: Skewered meats served with whole-grain pita bread.
Tzatziki with Veggies: A refreshing yogurt-based dip.
Lentil Soup: Rich in protein and fibre.

France

While French cuisine is famous for rich pastries, there are healthier options:

Nicoise Salad: A hearty salad with tuna, eggs, and vegetables.
Ratatouille: A vegetable medley cooked in olive oil.
Seafood Dishes: Grilled or baked fish are popular.
Baguette Sandwiches: Choose whole-grain bread and load it with fresh vegetables.

3. American and Canadian Healthy Eating

United States

The U.S. offers a variety of healthy dining options:

Bowl Meals: Base your meal on quinoa, brown rice, or greens topped with lean proteins and vegetables.
Grain-Free Wraps: Look for lettuce wraps filled with grilled chicken or tofu.
Smoothie Bowls: Packed with fruits, seeds, and yoghurt.
Farm-to-Table Restaurants: Focus on locally sourced, organic ingredients.

Canada

Canadian cuisine has a focus on fresh and seasonal ingredients. Try:

Poutine Alternatives: Opt for versions with baked sweet potato fries and light toppings.
Maple-Glazed Salmon: A sweet and savoury protein option.
Whole-Grain Bannock: Traditional bread made healthier.
Berry Salads: Incorporate local berries like blueberries and cranberries.

4. Middle Eastern: A Flavorful and Balanced Cuisine

Lebanon

Lebanese cuisine is a treasure trove of healthy options:

Tabbouleh: A parsley-based salad with bulgur and tomatoes.
Hummus and Veggies: A great source of plant-based protein.
Grilled Kebabs: Opt for chicken or vegetable skewers.
Lentil Dishes: High in protein and fibre.

Turkey

Turkish dishes are both delicious and nutritious:

Stuffed Grape Leaves (Dolma): Filled with rice and herbs.
Yogurt-Based Soups: Cooling and probiotic-rich.
Grilled Meats: Often served with whole grains or vegetables.
Baklava (Lite): For a healthier dessert, try smaller portions or fruit-based sweets.

5. Australian and New Zealand Healthy Trends

Australia

Australia’s food scene is a blend of diverse influences with a focus on fresh ingredients:

Avocado Toast: Add whole-grain bread and toppings like eggs or seeds.
Grilled Kangaroo: A lean, high-protein meat option.
Smoothie Bowls: Featuring tropical fruits and superfoods.
Zoodles (Zucchini Noodles): A low-carb pasta substitute.

New Zealand

Known for its farm-fresh produce and seafood:

Green-Lipped Mussels: Rich in omega-3s.
Pavlova (Lite): A fruit-based dessert made healthier with reduced sugar.
Kumara (Sweet Potato): Often roasted or mashed.
Vegetable Pies: Choose whole-grain crusts and veggie fillings.

6. South American Freshness and Flavor

Brazil

Brazilian food is vibrant and nutrient-dense:

Acai Bowls: Filled with antioxidants and healthy toppings.
Grilled Meats (Churrasco): Pair with vegetables instead of heavy sides.
Farofa: Toasted cassava flour, best enjoyed in small portions.
Fresh Juices: Try local fruits like guava, passion fruit, or acerola.

Peru

Peruvian cuisine features superfoods and balanced dishes:

Ceviche: Fresh fish cured in citrus juices, rich in protein.
Quinoa Dishes: High in protein and versatile.
Lomo Saltado: Stir-fried lean beef with vegetables.
Lucuma Desserts: A natural sweetener used in desserts.

Tips for Eating Healthy While Traveling

Research Ahead: Look for healthy restaurant options or local specialities.
Hydrate: Drink plenty of water, especially when consuming salty or rich foods.
Control Portions: Share dishes or ask for smaller servings.
Snack Wisely: Carry nuts, fruits, or protein bars.
Listen to Your Body: Try new foods in moderation to avoid digestive issues.