How do you say, “Gluten-free, dairy-free” in another language? That’s one question to avoid when traveling abroad! Fortunately, there are ways to master the travel snack pack to always ensure adequate sustenance. Recently traveling to Portugal with my like-minded (and like–dieted) sister and friends, we found creative, fun, simple solutions to avoid any potential food faux-pas. CitySlim proudly presents the following tips...
- Survival Snacks – in advance
- Selecting your survival snacks in advance is key. Great staple snacks will contain more healthy fats and protein and less sugars. Although “bars” seem like a good idea for a quick fix, the high concentration of fruits and added sugars will often push your desired glycemic index over the edge. Personal favorites include:
- Trail mix: Whole Foods sells great mini-packs of nuts and raisins. Almonds and walnuts, especially, contain healthy omega-3 fat to induce “fullness” and protein for energy. Select a brand of trail mix without candies, chocolate, candied or sugared fruits/nuts, or sulfur preservatives (if possible). The more natural the better. Added sugar will give you a spike and then plunge in your blood sugar (bad for touring stamina), while added sodium may cause or enhance post-travel bloating.
- Chop up fresh fruit and vegetables pre-flight. Chopped apples and pears are always refreshing, while tangerines or mandarin oranges are easy to pack with their protective peels. Carrots and celery will add a low-calorie crunch.
- Almond butter packets come in very handy! Spread over the chopped fruits, rice cakes, or eat raw. Same idea with hummus, if you can find travel-size packs.
- Bars: choose a brand with the least amount of ingredients as possible! Products now exist with only 3-5 ingredients, for example, purely nuts and fruits.
- Crunchy carbs: although gluten-free crackers and carbohydrate-laden products can be found, these should be packed sparingly, if at all. A good alternative would be unsalted rice-cakes (good with almond butter), although fresh nuts, vegetables, and fruits provide more healthful nutrients.
- Before you arrive, look at menus online… when you can translate them to English! A simple online search for “gluten-free, dairy-free restaurants” in your desired destination might lead to helpful suggestions. Reading online reviews was also very helpful for us on this trip. Many websites and blogs will provide lists of food-intolerant friendly places for eating. Try to make your reservations in advance!
- Also, research the cuisine and specialty dishes of your destination. Understand what is usually in the main meals you will encounter on your travels and if those ingredients are in accordance with your own personal dietary habits. For example, “caldo verde” soup in Portugal seemed to appear on almost every menu and much to my surprise, happened to be made of puréed potatoes, kale (or collard greens), olive oil, and salt (plus/minus garlic and onions) … literally, it means “green broth.”
- Translations: write out the foods to which you are allergic or intolerant in the native language to show waiters to ensure you order properly. Take a screenshot of these translations and keep them on your phone, if you fear losing pieces of paper. Ask a native speaker, if you happen to have one as a friend! Having a food orientation from a Portuguese colleague personally came in very handy.
- When you arrive:
- Restock fruits (fresh and dried), vegetables, and nuts (preservative-free, if possible). Sliced avocado in the morning with salt and pepper is a great eat-and-run breakfast that will provide satiating nutrients for your active morning.
- If you pack chia seeds with you, you can buy preferred variation of milk (almond, soy, coconut) for chia seed pudding, which came in very handy on our trip!
Chia seed pudding with added trail mix and chopped up dried pears and figs.
- Eggs and olive oil are wonderful if you have a stove top. Hard boil eggs the night before and keep in the fridge for a quick breakfast the following morning or scramble them with olive oil prior to exploring.
- Pack extra plastic bags or small containers for your snacks to preserve them for the duration of your trip and traveling back home!
- Get creative with staple products from home and local products you can purchase abroad.
Omelet with fresh, orange-yolk eggs, hand-picked oranges from Douro Valley, and chia seed pudding.
