Food

One of the pleasures of traveling in foreign countries is enjoying the variety of different foods that a culture may offer. How and what I eat differs depending on what country and what continent I am visiting. For example, in Europe I will eat snacks and have coffee and drinks in cafes in order to sample the food. I usually stay in hostels in europe and cook my major meals in the hostel kitchen from food purchased from the local markets. I also buy picnic items such as local cheeses, meats and other deli items. This is usually accompanied by the wine or beer of the region as well as fruit to round out a meal.

Markets are the best places to shop around for your meals. Be cautious and selective about what you eat and where you buy your food from. In developing countries I look for food that is prepared in front of me which means it is fresh. In these countries I always drink bottled water or use purification tablets when it is not available.

Use some common sense when deciding on where you eat and what you are eating. Does your stomach get upset easily? How clean is the establishment? I have traveled with people who could eat from street vendors and not get sick, while others were throwing up and sick for days.

Take your time getting into the local cuisine and let your stomach adjust to the foods. Try new foods gradually rather than eating a lot of something you may be unsure of. Use the following as a list of foods that are generally safe:

• Well-cooked foods, served very hot.
• Breads and baked goods.
• Freshly-boiled foods such as beans, rice and pasta, served hot.
• Canned foods.

Foods that may be risky in developing countries

• Leafy or uncooked vegetables and salads. They may have been washed in untreated water or contain bacteria and parasites.
• Fruits and vegetables, unless they have a thick skin which you have peeled yourself.
• Undercooked or cold meats or fish which can contain parasites.
• Unpasteurized dairy products such as cheese or yogurt are ideal breeding grounds for germs. If you are not sure if a product is pasteurized, either ask or don't use it.
• Food from street vendors or from restaurants that appear unclean.
• Buffet foods, unless you know they are safe. The food may have been sitting out for a while.

It's important to have an open mind and be willing to eat authentic local foods of the country you're traveling in. Eating new and different foods is an important part of any learning experience when traveling. Explore a little and you may find some delicious and exciting new tastes. Just use some common sense about what you put into your body.

If saving money is important to you then try to avoid restaurants and shop for your food at markets or buy it prepared from street vendors. When eating in a restaurant or from a street vendor, be observant of the preparation methods, location of the food service, and cleanliness of the establishment. If you walk into a restaurant and there is only one local sitting there, consider the above. It may be a secret sweet spot of unimaginably good food that no-one knows about, or it may be a nightmare for cast-iron stomachs only. Talking to other travelers is usually a sure way of finding the good meals (and deals), but frequenting the tourist restaurants may not give you the authentic food you are looking for (or the price you want). Get away from tourist 'hotspots' and you will more than likely get away from the tourist restaurants as well.

Some of the greatest places I have found to buy foods are in outdoor public markets. These large collections of vendors usually offer the freshest foods and have the most variety. From breads and meats to fruits and sweets, markets will surely have what you are looking for, and with affordable prices as well. Most cities have a public market so just ask a local or another traveler where to find it. Once you have your food, you can take it virtually anywhere to relax and enjoy it - for free.

Basic nutrition

To prevent sickness and to stay fit and energetic while on the road: eat and drink properly. As life on the road can be intensive, it's important that you get enough carbohydrates. Also, don't forget to drink plenty of fluids. Small amounts often is a good general rule. Remember that you perspire a lot even when it's cold.

There are several things your body needs every day, of which the most important are (roughly speaking):

• Water.
• Carbohydrates (bread, pasta, rice and potatoes). These give you the energy you'll need.
• Proteins (meat, fish, eggs and dairy products).
• Vitamins, minerals and fibre. Try to eat enough vegetables and fruit and take a vitamin supplement to make up for any deficiencies.

Cooking your own meals

Cooking your own meals will save you a lot of money while travelling, especially if you're traveling for a longer time. Many hostels have kitchen facilities, cooking utensils and plates and silverwear, but you must wash them after use. You can eat like a queen for only a few Euros a day in even the most expensive parts of the world. When cooking my own meals I eat a lot of stir fry with rice and pasta with sauce. In some hostels breakfast is included, but this can vary in quality. I always suplement the breakfast with fruit and yogurt. I tend to cook vegetables in hostels as I tend to eat more carohydrates and heavier foods at restaurants. This strategy gives me a good amount of fibre and variety in my diet.

Coffee

As a coffee adict I take along a travel mug and an immerser to heat water if the hostel does not have a kitchen. I also take an individual size coffee drip. I can always buy ground coffee along the way.

Water

In Europe I drink tap water. I find that drinking the water is a good way to build up a natural immunity to any bacteria that is not found in North America. I fill up my bottle with water as I need it. Drinking water keeps you hydrated and is good to keep you feeling heathy. In Bulgaria and Romania and points east I will purchase bottled water. In most developing countries I buy water. It is usually quite inexpensive. I also take water purification tablets in case I am in places where it is difficult to get bottled water. Water must be boiled for 10 minutes in order for it to be drinkable.