Travel is a wonderful opportunity to discover new foods, and with a bit of planning you can enjoy a few treats and come back inspired, says dietitian CHARLOTTE ROWLEY   

Enjoying pizza from a family deli in Tuscany, visiting hawkers’ markets in Singapore, ordering a Reuben sandwich from Katz Deli in New York – getting to eat like a local adds so much to our worldly adventures.  

But when you have diabetes, there’s a balance to be struck between eating well and enjoying delicious food. Here are some tips for eating out on holidays.   

Asia

Who doesn’t love a good pad Thai? Or mapo tofu? Bánh mì? Sign me up! However, it’s easy to eat too much rice or noodles. Order extra veggies to balance out those carbs, and choose lean protein, such as fish, tofu and chicken, over meats that are high in saturated fat, such as Wagyu beef, which is associated with reduced insulin sensitivity. Fried foods, such as sweet and sour pork, are high in unhealthy fats and salt, increasing our risk of heart disease. Preserved foods such as salted eggs or fish are also high in salt, so should be treats rather than daily events.  

Happily, though, there are many healthy dishes to try.  

• Sashimi – this raw Japanese seafood is a great source of protein and healthy fats. 

• Bibimbap – a Korean rice bowl of typically lean beef or chicken, veggies and a fried egg. 

• Pho – the go-to Vietnamese noodle soup is made with broth, herbs and meat. It can lack veggies, so order some on the side. 

• Yum Pla Duk Foo – a spicy salad with grilled catfish, green mango and peanuts. 

India 

Indian cuisine is so delicious it is easy to overeat – especially carbohydrates. There’s rice, naan and roti, plus potatoes in curries, and lentils and legumes.  

To avoid overdoing it, consider how many carbs are in your main dish. A lamb rogan josh, for example, isn’t high in carbohydrates, but a chana masala is. Then choose between naan or rice, rather than having both and increasing your blood glucose levels. Another tip is to opt for tandoori or tikka dishes more often than creamy curries such as butter chicken.  

Here are some options to try: 

• Dhal – this staple lentil soup is high in fibre, protein and slow-acting carbs. 

• Tandoori chicken – marinated in yoghurt and spices, this dish is high in protein and flavour. Add some veggies for a complete meal. 

• Baingan bharta – a high-fibre dish of smoked eggplant, onions and tomatoes. Pair it with some rice or bread and a protein source to get all your nutrients. 

The Mediterranean 

While the traditional Mediterranean diet is touted for its health benefits, the authentic eating pattern can look quite different to the carb-heavy pizza, pasta and paella route many of us follow on holidays. A traditional Med diet is high in vegetables, predominantly baked or grilled, with healthy fats from olive oil and seafood, and minimal red meat – two to three times per month. 

Be mindful of portion sizes and balance out carbs with veggies or salad. And go easy on creamy pasta sauces, which are high in fat and energy. Here are some delicious, lighter options.  

Grilled fish with herbs. Pair it with Greek salad or horta, which are boiled young greens with olive oil and lemon juice. 

• Minestrone soup – packed with veggies and beans, this is a great break from pasta and pizza. 

• Gazpacho – on a hot summer’s day in Spain nothing hits the spot like this cold tomato soup – a wonderful way to get your veggies in. 

• Healthy dips – Hummus and baba ghanoush are fantastic snack options. Scoop them up with chopped veggies for extra goodness. 

• Tagine – a slow-cooked stew with lean meat, spices and veggies. 

South America 

South America has many fried options, including empanadas, arepas and pastelitos,  which are high in unhealthy fat. The food can also be carb-heavy, with rice, potatoes, corn, beans and wraps all adding up. Let’s explore some healthier options: 

• Ceviche – raw fish marinated in citrus juice and served with onions, chilli and coriander – a balanced dish without the carbs. 

• Feijoada – this black bean and meat stew can be adapted to reduce the meat and increase the veggies.  

• Empanadas – savoury pastries with lots of filling options. Choose lean meats over fried meats and veggies over cheese filling. 

If you have type 1 diabetes, or are taking insulin, it’s a good idea to refresh your carbohydrate counting skills in preparation for eating new foods. Remember, though, that holidays are meant to be fun. A more flexible blood glucose target range and some “guestimation” will allow for more food experiences. Provided your levels are not dangerously high or low, it’s OK to relax a little and get back to your usual glucose targets once you’re home. 

This article is from our Summer issue – download here.