When you’re traveling or dining out, it can be a challenge to stick to an anti-inflammatory diet. Whether at an airport, in a foreign country, or exploring a local restaurant, it might seem difficult to make healthy food choices that align with your anti-inflammatory goals. However, with a little planning and awareness, it’s possible to enjoy your travels and meals without compromising your health.
Tips for Making Anti-Inflammatory Food Choices
Here’s how to stay on track and make anti-inflammatory choices while on the go.
1- Plan Ahead: Research Your Options:
The key to maintaining an anti-inflammatory diet while traveling or dining out is preparation. Before heading to a new city or restaurant, do a bit of research to find places that offer healthier, anti-inflammatory options.
Many restaurants and cafes now list their menu ingredients online, allowing you to look for dishes that align with your anti-inflammatory needs. Many restaurants accommodate dietary requests if you reach out ahead of time.
2- Stick to Whole, Unprocessed Foods:
When dining out, opt for meals made from whole, unprocessed ingredients. Highly processed foods, which often contain refined sugars and unhealthy fats, can exacerbate inflammation in the body.
Why: Whole foods like fruits, vegetables, whole grains, and lean proteins are rich in anti-inflammatory compounds like antioxidants, fiber, and healthy fats.
What to Do:
- Choose grilled, baked, or steamed dishes instead of fried options.
- Order vegetable-packed dishes or salads with a protein source like salmon, chicken, or tofu.
- Skip sugary sauces and dressings; opt for olive oil, vinegar, or lemon for added flavor.
3- Prioritize Omega-3 Rich Foods:
When traveling or dining out, it’s essential to incorporate foods rich in omega-3 fatty acids, which are known to have powerful anti-inflammatory properties. Omega-3s can help counteract the effects of omega-6 fatty acids, which are often abundant in processed foods.
Why: Omega-3s reduce the production of pro-inflammatory molecules in the body, helping manage inflammation.
What to Do:
- Look for fatty fish like salmon, sardines, or mackerel when choosing your main dish.
- If you’re in a vegetarian restaurant, consider ordering chia seeds, flaxseeds, or walnuts to add omega-3s to your meal.
4- Choose Healthy Fats:
Instead of butter or refined vegetable oils, opt for healthy fats like olive oil, avocado, and nuts. These fats are rich in antioxidants and have anti-inflammatory properties.
Why: Healthy fats like those found in olive oil and avocados reduce inflammation and promote overall heart and brain health.
What to Do:
- Ask for dishes cooked in olive oil instead of butter.
- Order a side of avocado or guacamole instead of fried appetizers like chips.
- If available, choose nuts or seeds as snacks to curb hunger between meals.
5- Avoid Refined Carbs and Sugars:
Refined carbohydrates and sugars can trigger inflammatory responses in the body. While traveling or dining out, it’s easy to indulge in pastries, sugary snacks, or pasta dishes, but these can cause blood sugar spikes and increased inflammation.
Why: Excess sugar and refined carbs promote the production of inflammatory cytokines, which contribute to chronic inflammation.
What to Do:
- Choose whole grain options like quinoa, brown rice, or whole wheat bread over white rice or white bread.
- Avoid sugary cocktails or sodas. Instead, opt for water, herbal teas, or unsweetened beverages.
- If you’re craving something sweet, opt for fruit-based desserts or small portions of dark chocolate, which contains antioxidants.
6- Hydrate with Anti-Inflammatory Drinks:
Staying hydrated is essential to reducing inflammation. Many beverages contain compounds that can help calm inflammation in the body.
Why: Drinks like green tea, ginger tea, and turmeric lattes contain antioxidants and anti-inflammatory compounds that can reduce oxidative stress and inflammation.
What to Do:
- Order green tea or ginger tea, both of which have known anti-inflammatory properties.
- Look for a turmeric latte or golden milk if you’re craving something warm and soothing.
- Drink plenty of water throughout the day to stay hydrated and help flush out toxins that contribute to inflammation.
7- Be Mindful of Salt Intake:
Many restaurant dishes, particularly fast food or pre-packaged meals, are high in salt, which can exacerbate inflammation in the body. Excess sodium can lead to high blood pressure and increase the risk of cardiovascular disease.
Why: Excessive sodium promotes fluid retention and can worsen inflammation over time.
What to Do:
- Ask for your meal to be cooked with little or no added salt.
- If available, season your meal with lemon juice, herbs, or spices instead of salt.
- Choose meals that are grilled, baked, or steamed, as these are less likely to have added sodium compared to fried or processed foods.
8- Choose Anti-Inflammatory Spices and Herbs:
Many cultures around the world use anti-inflammatory spices and herbs in their cuisine, and dining out is a perfect opportunity to incorporate these into your meals.
Why: Spices like turmeric, ginger, garlic, and cinnamon are known to have anti-inflammatory and antioxidant effects, promoting overall health.
What to Do:
Ask for dishes that incorporate turmeric or ginger.
Season your meal with fresh herbs like parsley, basil, cilantro, or oregano, which have anti-inflammatory properties.
9- Stay Mindful of Portion Sizes:
When traveling or dining out, portion sizes are often much larger than what is necessary for maintaining a balanced, anti-inflammatory diet. Eating large portions of heavy or rich foods can lead to increased inflammation.
Why: Overeating can trigger the body’s inflammatory response, especially when consuming foods that are high in fats, sugars, and refined carbs.
What to Do:
- Share dishes with others to avoid overeating.
- Ask for a smaller portion or take half of your meal home for later.
- Pay attention to your hunger cues and stop eating when you’re satisfied, not stuffed.
10- Stay Active and Move Regularly:
While not directly related to food, physical activity can help reduce inflammation in the body. When you’re traveling, aim to stay active by walking, stretching, or engaging in light exercise.
Why: Exercise has been shown to reduce chronic inflammation and improve overall health.
What to Do:
- Take daily walks or light jogs to stay active.
- Use hotel gyms, or consider downloading fitness apps for travel-friendly workouts.
- Even just 20 minutes of movement can help reduce inflammation.
Whether you’re at a restaurant, on a plane, or exploring a new city, these strategies will help you maintain your anti-inflammatory diet without missing out on the joys of travel and dining. With a little preparation, you can enjoy both the experience and the health benefits.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
