The Healthy and Not-So Healthy Dishes From Around The Globe

Pasta pic_s4x3_lgEnjoying the experience of trying new foods is truly one of the highlights for many travelers. Whether dining in a swanky restaurant, eating traditional fare in a local cafe, or veering off the path and finding that ultimate food venue, for many travelers, it’s truly about the sights, the people, the museums, the shopping, and the FOOD. You want to try lots of new dishes, but you still want to feel great. To help you make some nutritious choices, we’ve put together a comprehensive list of the healthy and not-so heathy dishes that you may encounter as you travel (or you may even experience these dishes where you live). The dishes in the not-so healthy list are there because they are either high in unhealthy fats, or added sugar and/or sodium. If you’re not a so-called “foodie”, it’s time to break out of what you usually choose and let your taste buds have fun. Trying foods that are new to you will help you stretch your culinary journey and add to life’s joys. Eating the same foods all the time can get boring fast. You may be surprised how adding new foods into your diet and experiencing various ethnic restaurants can enrich your life.  So get ready to explore. Bon Appetit!

List of The Healthy and Not-So Healthy Menu Choices

Cuisine Healthy Choices Foods to Limit
American Grilled chicken sandwich on whole grain bread, Grilled or baked chicken, fish or pork, broth based soup and salad, Veggie burger on whole grain bread, Sirloin steak French fries, cream soups, fried chicken, fried fish, cheesy or casserole-like sides, fried sandwiches, loaded baked potato
Italian Minestrone soup and salad, Grilled, vegetables, Mussels, Margarita Pizza, Grilled fish Chicken or Veal Marsala, Spaghetti with tomato sauce, Pasta Primavera, Salmon and Roasted Potatoes, Pasta with chicken or seafood (Note: request whole wheat pasta) Shrimp Alfredo Pasta, Stromboli, Calzone, Manicotti, Lasagna Bolognese, Cheese or Beef Ravioli, Chicken Parmesan, Penne ala Vodka, Baked Ziti, Pepperoni or pasta on Pizza, sausage, Sopressa (salami), Mortadella
Chinese Seafood soup, Steamed Vegetables, brown rice, dishes that are Jum (poached), Chu (broiled), Kow (roasted) or Shu (barbecqued), Shrimp or chicken with broccoli, Mixed Vegetables, Vegetable soup, Egg drop soup, Tofu with Mushrooms, brown rice Won ton soup, Fried rice, Egg rolls, Lo Mein, Chow fun, Spare ribs, General Tsao’s chicken, Crispy beef, Sweet and Sour Pork
Japanese Tofu and vegetable soup, seafood soup, miso soup, edamame, seaweed salad, grilled, steamed or roasted plates (upon request), yakitori, sashimi, crab and avocado sushi roll, sushi (ask for cucumber in place of rice), Teriyaki with salmon, tofu or chicken. Tempura, fried dumplings, donburi (fried pork), fried sushi rolls, sushi with spicy mayo or cream cheese
Greek Hummus with pita, baba ghanoush, Tzatziki (limit to 2 tbsp.), potatoes, Greek salad with dressing on the side, chicken souvlaki, grilled octopus, lamb or fish with steamed vegetables, bean salad, gigante beans, horta (dandelion greens) Fried calamari, fried fish, mousaka, pastitsio, Pita with Giro (pork), Desserts: baklava, loukoumades (fried doughnuts), galactopoureko (custard in phyllo)
Middle Eastern    (Israeli, Lebanese, Persian) Hummus, babaganoush, shish kebab, Grilled fish, chicken or lean meat, tabouli, kibbeh, labneh, falafel (this is fried, so limit to 2 to 3 balls), pita bread, halvah (small piece) Kofta, fried fish, chicken  and meats
French Mussels, Grilled fish, Roasted chicken, Coq au Vin, Sautéed vegetables, Salad Nicoise, Seafood platter, French baguette (bread), Croissants, Pain du chocolat (croissant stuffed with chocolate), Foie gras (goose or duck liver), organ meats, rich creamy sauces
Spanish Grilled fish, chicken and meat, Jambon (ham), grilled vegetables, Paella (traditional rice dish), olives Fried fish, fried tapas

 

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the The 2015 Outstanding Dietitian of The Year by The New York Academy of Nutrition and Dietetics. She is a speaker, blogger, entrepreneur and innovator who is passionate about spreading the message of healthy eating for optimal health. To help restaurants improve upon menu choices and food preparation, Lisa recently founded Eat Well Restaurant Nutrition where she collaborates with chefs. She is also the author of the e-book The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and the widely-acclaimed The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment and diabetes for teens and adults. For more info, contact Lisa via email or visit here. This post is excerpted from The Trim Traveler.

Healthy Travel Tips For Before You Go Abroad

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Getting ready to travel abroad for even a few days can be truly exasperating. From making sure your passport is ready to-go, to making sure your hotel  (and for some, school courses) is confirmed and any required vaccinations are up-to-date. There are SO many loose ends to pull together, it can make your head spin. But don’t fret. Make a list of what you need to have done, so by the time you get comfortable in your plane seat, all of your to-dos will be checked off. Keeping a list and checking it off as you finish a task will help you reduce any stress. If you want to keep a list online in one convenient place, try the Finish app (available for free) in the Apple store. You can list your “to-dos,” set deadlines, and check them off as they get completed.

Order Your In-Flight Meal
If you aren’t usually fond of the typical airplane fare, or have special dietary requests, you can order a special meal usually up to 48 hours before you depart. Many airlines will let you order your special meal request online. There’s a vast variety of meal selections to choose from. If you have any allergy or intolerance such as celiac disease, you can be assured that you can find dairy-free or gluten-free  in addition to a host of other diet modifications.  To find the list of available meal selections, visit your airlines website and do a search for special meal requests.

Familiarize Yourself in the Local Food Culture
Familiarize yourself with the local cuisine where you will be traveling. Learn the  names of popular dishes and what is in them. Becoming familiar with the food will help you when dining in restaurants. You can check the Internet for the cultural foods at your destination country. Then you’ll be aware of the foods offered on local menus, whether you’re grabbing a meal at the hotel cafe or fancy restaurant. It’s also wise to plan ahead and check out the menus online of any restaurant you plan to visit. This way you’ll know if you should make a reservation or find another spot. Especially if you have food allergies or intolerances, you need to be informed in advance of the local cuisine and the potential allergens or ingredients it may contain.

Pack Some Food
Quite often when we are overwhelmed with just the thought of travel, we somehow forget about the food. You don’t want to get to the airport and take for granted that you will get a delicious meal served to you inflight and will find all the foods you love at home, when you get to your destination. So what should you do? Plan ahead! Staying well-fueled with good food will keep you feeling healthy and energized. Buy some healthy foods that are portable to bring along with you on the plane. Healthy granola bars, such as KIND or Kashi, are great for a snack or have two for breakfast! Bags of nuts and dried fruit are also good choices. Trader Joe’s sells large bags of individually-wrapped trail mix that’s great for traveling abroad. You can also pack a couple sandwiches for the flight. Peanut butter and banana on whole grain bread is a healthy sandwich to bring along. Also hummus, avocado and tomato on whole grain bread is delicious and quite portable.
Food To Bring
1 to 2 sandwiches for the plane
Fresh or dried fruit
Energy bars
Trail Mix
Individual bags of nuts

Bon Voyage!

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the The 2015 Outstanding Dietitian of The Year by The New York Academy of Nutrition and Dietetics. She is a speaker, blogger, entrepreneur and innovator who is passionate about spreading the message of healthy eating for optimal health. To help restaurants improve upon menu choices and food preparation, Lisa recently founded Eat Well Restaurant Nutrition where she collaborates with chefs. She is also the author of the e-book The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and the widely-acclaimed The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment and diabetes for teens and adults. For more info, contact Lisa via email or visit here.

Healthy Traveling Tips for 2016

earth-1426389-639x631The New Year is here, which is a great time to plan your personal travel itinerary for the upcoming year. Where do you want to go? What places are on your bucket list yearning to be scratched off? Traveling makes memories that stay with you forever. Experiencing new places and cultures, plus the added potential to meet new people, adds to your personal growth. Traveling  can enhance your life in so many ways. When you travel , whether for business or pleasure, you want to feel your best as you take on the world. The worst thing is to end up staying hankered down to your hotel room because you aren’t feeling well. One of the smartest things you can do to ensure a great trip is to plan ahead and get a healthy diet in place before you embark on your journey. Then upon departure you keep up the healthy eating plan as you travel to your destination, Once there, keep the healthy eating momentum going. Feel great and enjoy your time away. And when you return home, you should continue to reap the rewards of a healthy diet. Your energy level will be soaring, your weight will likely be the same, and you will feel great. Enjoy your trip!

Here are four tips to help you have a fabulous trip:

  1. Before you leave for your trip, start adding more plant-foods to your diet (aka fruits, vegetables, whole grain, beans and nuts). Eating more of these nutrient-rich foods will help increase your immunity to prevent getting sick before you embark on your trip, or on the plane which is an atmosphere rampant with unfriendly germs. And the added fiber will help keep your digestive system running smoothly. Thus, plant-foods are a win-win!
  2. Bring snacks from home for your trip. Fresh fruit, cut-up vegetables and hummus, nuts and energy bars are great to keep on-hand for your flight. Some airports have definitely improved upon the healthy snacks you can purchase to bring onboard. Energy bars and individual bags of plain instant oatmeal are also good to bring along for a light breakfast when you travel. Bring enough energy bars so you can have one per day, if needed.
  3. When you get to your destination, visit a local produce stand or market to buy fruits and vegetables for your room. Quite often, travelers have problems with regularity as the fiber content of foods in most restaurants can be quite low.
  4. When dining out, opt for fruits and/or vegetables at each meal. if fruit salad is on the breakfast menu,  add it to your order. At lunch, ask if your sandwiach can be made on whole grain bread. Or order a salad or vegetable-based soup, such as Minestrone as a main course. At dinner, have a side salad or an entree salad or grilled vegetable plate as your main course. Fresh fruit is great for dessert. If not on the menu, enjoy the fruit you purchased when you return to your room.

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the The 2015 Outstanding Dietitian of The Year by The New York Academy of Nutrition and Dietetics. She is a speaker, blogger, entrepreneur and innovator who is passionate about spreading the message of healthy eating for optimal health. To help restaurants improve upon menu choices and food preparation, Lisa recently founded Eat Well Restaurant Nutrition where she collaborates with chefs. She is also the author of the e-book The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and the widely-acclaimed The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment and diabetes for teens and adults. For more info, contact Lisa via email or visit here.