How To Stay Healthy While Traveling & Eating Out

Whether heading out on a business trip or taking a vacation, even the most experienced travellers can fall off their nutrition game. Being away from home and routine is a powerful temptation to do too much, eat too much and throw caution to the wind.

But nobody wants to come back from vacation all happy and then cry about not fitting into their clothes. Sometimes, you can’t tell what’s on a menu in a new city.

Being prepared is your first step. You can still indulge in a nutritious diet while on the go.

Eating out and wanting to pick something healthy off the menu?

Here are my favourite go-to menu items for specific types of restaurants so you know you’re making a healthy choice.

How to Eat Healthy at Italian Restaurants

Healthy pasta

Order These:

• Minestrone

• pasta Fagioli

• house salad

• fresh fish or seafood that is cooked in olive oil

• leafy salads

• pasta (in tomato or marinara sauce with little olive oil and no cheese)

• cappuccino with skimmed milk

• fruit sorbets (with no added flavours or syrups)

Skip these:

• Caeser salad

• pasta in alfredo or bolognese sauces (or anything in a white sauce)

• lasagna, ravioli, cannelloni

• fried calamari or anything fried

• gelato, tiramisu, anything in `parmigiana’ (it’s loaded with cheese)

How to Eat Healthy at Chinese Restaurants

Healthy chicken

Order these:

• Chicken prawn vegetable suimai, kung pao chicken (not fried)

• seafood or vegetable Cheung fun

• prawn chicken vegetable dim sum

• steamed bread or mushroom chicken bun

• tom yum soup, wonton soup, chicken vegetable noodle soup

• steamed rice, soft stewed rice with vegetables, soft stewed noodles

• steamed prawns in lemon sauce

• steamed fish in soy, ginger and spring onions

• chicken with exotic vegetables in moo goo gai pan sauce

• schezuan eggplant

• Buddha’s delight

Skip these:

• Fried wantons

• steamed dim sum in chilli oil

• Peking duck, pork bun

• Fried chilli prawns, fried chilli chicken

• sesame prawn toast

• Szechwan chicken, fish

• vegetarian Manchurian

• spare ribs

• kung pao chicken potato

• chowmein, lomein, anything with the word `golden’ or `crispy’ in it as that means it is fried

How to Eat Healthy at Japanese Restaurants

Healthy tea

Order these:

• Sushi ­especially nigiri sushi (rice and seaweed) made with cooked crabs, salmon, bass, yellowtail, tuna, squid, scrambled eggs, tofu or vegetables and sashimi

• maki rolls (raw salmon, tuna, squid or prawn) with no cheese

• miso soup

• oshinko

• steamed edamame

• teppanyaki dishes (prepared with no oil)

• sukiyaki dishes (cooked at the table and you can supervise the oil content)

• okonomiyaki pizza

• broiled sea bass (or any fish seafood) with soya or ginger sauce

• ocha or green tea

• soba noodles

Skip these:

• Tempura

• dragon rolls

• chicken teriyaki

• yakitori

• fried dumpling or gyoza

• ramen noodles

• breaded chicken katsu

• green asparagus tempura or sautéed with soya butter

• foie gras teppanyaki

• sake

How to Eat Healthy at Thai Restaurants

Healthy soup

Order these:

• Tom yum soup

• Som tam ( green papaya salad ), Yum ma-Muang (green mango salad), Yum Talay (seafood salad)

• Green Curry (With Extra Veggies And tofu or chicken )

• Kaeng Liang (vegetable soup Thai style)

• fish with veggies

• summer rolls

• Pad Pak Bung Fai Daeng (stir-fried morning glory)

• Khao man Gai (chicken and rice)

• Gai pad med mamuang (chicken with cashew nuts)

• Chicken satay

Skip these:

• Pad Thai noodles

• Tom Kha Gai

• Gaeng ped gai

• Khao Pad ( Thai fried rice)

• Coconut Curry

• Massaman curry

• Fried Thai rolls

• Sticky Rice Dessert with Mango, Gluay kaeg dessert (dish of fried bananas)

• Crispy fish

• Thai Iced Tea

How to Eat Healthy at Mexican Restaurants

healthy Tacos

Order these:

• ceviche

• Un-Fried Mains like Enchiladas, burritos, tamales, and soft-shell tacos

• Tortilla Soup or Posole

• Steak, Black Beans

• salsa, guacamole, and fresh pico de gallo

• black beans

• grilled fish

• fajitas (with a better ratio of veg to meat and toppings)

• Burrito bowl

• taco salad (without the taco shell)

• tostadas (open-faced tacos) and Rellenos (poblano peppers)

Skip these:

• Fried Entrées like Chile Rellenos, chalupas, chimichangas, gorditas, tostadas, and taquitos

• Fried Tortilla Shells

• ground beef, refried beans

• chimichangas or chimi ( deep-fried burrito )

• quesadilla

• Tortilla Chips

• Queso (cheese sauce)

How to Eat Healthy at Mediterranean Restaurants

9 Mediterranean diet benefits

Healthy dishes

Order these:

• Baba ghanoush (without extra olive oil)

• hummus, tzatziki, labneh

• Greek salad and horiatiki salads (with reduced feta cheese and dressing on the side)

• Tabouleh

• souvlaki, dolmades, keftedes (baked, not fried)

Skip these:

• Moussaka

• pastitsio

• spanakopita

• deep-fried calamari, tiropita, falafels

• red pepper feta, saganaki cheese

• gyro platter

• baklava, baklava cheesecake

Now, all you need to do is use these tips the next time you go out to eat. The more you use them, the better you’ll get at spotting healthy versus unhealthy options and it will feel more and more natural.

Healthy eating out

Ready for more?

Carry nuts and fresh fruit with you wherever you go, and steal in quick snack breaks which will help keep your blood sugar stable and make you less prone to stuffing yourself with sugary pies.

Stay hydrated, the hunger and thirst centres in your brains are so closely located next to each other, sometimes you crave food when all you want is water.

Weird Things That Happen to Your Body When You Don’t Drink Enough Water

The bottom line is it’s possible to make good choices and have control over your food – even at restaurants.

Most importantly, Don’t stress—just get back on track.

Above all, there’s a time and a place for healthy eating. It’s important to figure out where to cut yourself some slack and where to practice discipline.

But having a healthy relationship with food, in my opinion, does not mean worrying about food calories on vacation. Any weight you gain during a week of vacation is likely water weight or constipation. When you get home, be diligent about getting back to eating well.

Plenty of vegetables, along with healthy carbohydrates and protein in appropriate portion sizes. Your body will get back to its normal in no time.

Along with nutrition, be diligent about your exercise. For meal planning that prioritizes your health and wellness, check out our articles.

8 Monsoon Perfect Snacks You Can Easily Make At Home (ditch the pakodas)!

It is a bliss welcoming monsoon after a scorching summer. Because of the change in season, we naturally crave hot sips and crunchy snacks. Our taste buds yearn for a cup of masala chai and mouth-watering fried snacks which go amazingly well with cold breeze and overcast skies. I agree that it is tough to resist the spellbinding aromas of deep-fried treats and other food cravings, but certain healthy foods too can be as relishing if you can think of interesting ways to making them.

Masala chai

Correct way to make chai by not damaging its health effects

Classic Ayurvedic foods and ingredients like Dahi, Haldi, garlic and many more boost your immune system, especially during the monsoon season.

Powerful spices to add to your daily diet

Pick from these 8 lip-smacking ideas to satisfy your monsoon cravings sans the calories

1.Sea Salt Popcorn with Super Seeds

Toss 2 cups of air-popped popcorn .with ½ teaspoon extra virgin olive oil. Sprinkle ½ teaspoon sea salt and 1 tablespoon toasted sunflower seeds and toss again. This wholesome snack is great for those on the go and won’t get worse after being in your bag all day.

13 types of oil you need to know about

2.Roasted Chickpeas

A roasted chickpea recipe is not just healthy but also easy to make. Preheat the oven to 200 degrees Celsius and roast Chickpea for about 35 to 45 minutes, shaking the pan every ten minutes. They will be golden brown and crunchy on the inside when done, combine all the spices and drizzle with olive oil. Immediately toss with spices while hot.

13 Creative Ways to Use Chickpeas

Roasted chickpea

3.Apple Sandwiches

Trim one cored apple and cut it into thick rounds. Spread half the slices with 1 tablespoon crunchy peanut butter, and then sandwich them with the remaining slices. Sprinkle some powdered cinnamon on top and enjoy. This is a light snack yet very satiating. Remember, what you snack may affect your weight, more than how much or how often you nibble.

Apple sandwich

Irresistible Desserts For The Serious Peanut Butter Lover

4.Sweet Potato Strips

Slice 1 sweet potato lengthwise into thin strips. Toss with 2 teaspoons olive oil. Roast on an oiled, nonstick baking sheet at 150oC until crisp and golden brown, for 20 minutes. Season with sea salt (store leftovers in an airtight container for up to three days).

Sweet potato toast

5.Stuffed Dates

If you are a fan of sweet and crave something sweet to eat in monsoon, this recipe is for you. Dates are sweet and also healthy. Instead of eating whole dates, you can stuff them with cheese, dry fruits such as walnuts. This is a very sweet and flavourful snack. Divide 1 tablespoon goat cheese among four pitted dates. Top them with four toasted walnuts. Delicious and nutritious!

Stuffed dates

6.Steamed Corn

For those who can’t get enough of corn this rainy season, here’s a street special recipe that you simply can’t resist. Mix 2 cups of corn, boiled with salt, 1/2 onion, finely chopped,1 tsp green chilli, finely chopped, ¼ cup of tomato, finely chopped, ½ tsp chaat masala, ½ tsp black salt, ½ tsp red chilli powder, 1 tbsp lemon juice, 2 tsp tamarind (imli) chutney & coriander mint (dhaniya-pudina) chutney and toss with fresh coriander leaves, chopped.

7. Low-fat yoghurt

Take 100 grams of 60-calorie double-toning yoghurt. Now add about five grams of seasonal fruits and berries, for a total of 100 calories. Enjoy a healthy bowl of goodness. Yoghurt is high in vitamins and minerals, which can help you live a healthier life.

Yogurt parfait

10 Yogurt Based Healthy Snacks

8.Roasted Soy Almonds

Toss 1 cup of raw almonds with 2 ½ teaspoons of tamari. Roast on an oiled baking sheet at 180 degrees Celsius, stirring occasionally until golden brown for 10-15 minutes. These snacks are easy to make and keep handy. Moreover, they are super high in proteins and healthy fats. Plus, if lightly seasoned, they can satisfy cravings for saltiness and crunch.

9.Grilled Fruit Skewers

If you are bored of eating regular fruits, grill them this time. This would make for the perfect snack also you would get the nutrition of fruits. Cut fruits like pineapple, orange, peach, plums and apples into slices and cubes. Put them on the skewer or roast them on the pan.

Fruit skewers

Foods & Habits You Need to Follow for a Safe Monsoon

Top 10 Healthy Food Swaps That Fit People Live By

“If I don’t eat it, she will feel bad!”
 – the aloo ke paranthe made by Mom
“I need my cold coffee in the morning”
– the jug of milk and sugar blended by Ramu bhaiya

Candy, Dairy and Processed foods are weapons of mass destruction, fighting off our self-control constantly and laying our insides to waste (genuinely imagining these tiny robots nuking my metabolic machinery).

Eating healthy is a thing. You knew that unless you are stuck in a time capsule. Avoid desserts, fried foods, carbonated drinks, so much noise all around. But, deep down we all know that a lettuce leaf and boiled broccoli isn’t going to make us merry. 

My approach to nourishment is about making small and simple adjustments to your eating regime, not everything will need changing. I wholeheartedly discourage huge disruption but encourage consistent, achievable change for life.

To receive my help why not reach out and book a 15-minute lifestyle check-up, by clicking the button below?

Online Consultation

Let us discuss 10 healthy and smart food swaps to maintain your health and keep those extra pounds in check

1.Choose wholemeal/rye bread over white bread

We don’t have to ditch bread to improve our diet, instead choose a healthier option to substitute the white bread with. Again, the high fiber, levels in wholemeal or rye bread make them a better option against white bread. The way wholemeal or rye bread is digested also means that the sugar, which turns into energy, is released into the bloodstream much more slowly than in white bread, too. 

Also, read the healthiest type of bread

Healthiest bread

Similarly, Naan which contains white flour, sugar and butter or ghee (fat) should be replaced by whole wheat Chapati which has more fibre because of using wholemeal flour and no butter, doing this will save around 430kcals and chapati taste great!

2.Swap white rice with brown rice

Not that white rice has anything wrong with it, but brown rice has more fibre. A small amount of brown rice can make you feel fuller than twice the amount of white rice. This helps in fewer calorie intakes as well as boost up the metabolism. White rice is not amongst the unhealthiest option. What makes it not a healthier choice is that it offers absolutely zero nutritional value in your diet. Another healthier option is ‘cauliflower rice’ or ‘farro’. 

3.Say yes to nuts and no to chips

That bag of chips which is too irresistible right now is full of sodium, saturated and trans fats. This, unfortunately, contributes to the buildup of plaque on the inner walls of your arteries, increasing the risk of coronary heart disease. Apart from that refined carbohydrates found in chips spike your blood sugar levels.


The healthy way to satiate your snacks hunger is to try a handful of nuts instead of that bag of chips. Regular eating of nuts reduces the risk of heart diseases. But too much of anything is still harmful given you tend to increase the calorie count. So, make sure to eat a small portion (probably an ounce) rather than mindless munching. 

Here are some healthy homemade snacks

4.Porridge Instead Of Breakfast Cereals

Granola and cereals are overly hyped.

That bowl-full of packaged breakfast cereal may look like a healthier option but it is high on sugar. Replace it with oats porridge. It will not only make you feel full for a longer time but it is packed with essential nutrients as well. So what more do you want? Porridge is slow energy releasing food with a low glycaemic index too!

Overnight oats

You can even make your granola with fruits and nuts, minus the oil! Oats are great for the heart, fill you up, are great to taste and overall, help you lose weight over-processed granola. A smart swap to lose weight, isn’t it?

Here is why you should eat overnight oats

5.Hummus or mustard instead of mayo dip

Mayonnaise and butter pretty much have the same calorie count. Add them with bread, and you have a series load of calories on your plate. If you swap it with hummus or mustard, you’re only consuming half the calories of mayo! It is a delicious and simple hack. Even hung curd dip with mixed herbs which is equally yummy and healthy.

Yogurt dip

Check out our tasty yoghurt dips

6.Baked over fried stuff

Next time you’re thinking of binge eating on fries, think again! They have more than 400 calories versus oven-baked hash browns, which are only 98 calories rich per 127g serving. Choose a baked alternative for everything else too, without a great compromise in taste!

7.Swap Table Salt With natural Herbs And Spices

Salt guide

Season your dish with herbs and spices as much as possible and reduce your salt intake. Spice up your dishes with ginger and add flavours with basil and curry powder. You can also experiment with Italian seasonings.

Here are the different types of Salt

8. Go for lean meats instead of fatty meats

While you cannot avoid red meats like beef, lamb and pork, which are high in fat, try eating lean meats in moderation to get the required nutrients. Add vegetables while cooking the meats to increase the dietary fibre. You can also go for fish, especially salmon, which has levels of omega-3 fatty acids that improve good cholesterol levels.


9.Frozen Fruits Instead Of Ice-cream

Satiate your sugar craving for dessert with frozen fruits like banana, strawberry and mango. Not only you’ll escape loads of sugar but will also get plenty of nutrients. Got some free time? Blend the frozen fruits for a minute and get a yummy and thick dessert.

Banana peanut butter icecream

Check out our mango lassi ice cream, banana Peanut Butter Ice Cream

10.Try skimmed milk over full-fat milk

Start with semi-skimmed milk that is lower in saturated fat and slowly banish full-fat milk entirely from your kitchen. Use it in your porridge or morning tea/coffee and you will soon make the final switch.

Also read 11 Brain-Boosting Beverages That are not Coffee



Eat, travel, laugh, and live!

Happy Healthy Diwali: Never forget your Health on Diwali

From the card parties which flag off the season, to the endless array of snacks and sweets we eat, Diwali is the time when we tend to lose track of our eating, drinking, and fitness habits.
Any advice on avoiding sweets altogether would be like throwing a wet blanket on the festive spirit.

The point is to enjoy the festival while keeping in mind to eat sensibly and avoid going overboard on food. That way you won’t end up feeling guilty by the end of the festive season.

So here we have it, the following health tips – these are the bare minimum you need to stay fit, happy and healthy enough to party during and after Diwali.

Practising Mithai Safety

More than avoiding binging on the mithai, the increase in food adulteration around Diwali is what will hurt your health more. There is reportedly an increase in misbranded, substandard and unsafe sweets during Diwali. To keep yourself safe, remember to check the manufacturing and expiry dates, along with the license number of packed food products, and always get a bill against your purchase.

Chocolate barfi

Try out our homemade chocolate peanut butter barfi, tasty and healthy treat for this festive treat.

Snacking and Weight Gain

A sudden shock to both normal meals and regular sleep patterns comes from late-night parties binge-eating, tanking up on alcohol and lack of exercise. Instead, undertake a mindset towards practising moderation, especially towards fried food, alcohol. Replace oily snacks with a combination of fresh fruits, curd dips, raw salads, roasted food items and nuts like almonds and pistachios. And, drinking and eating out needs to be balanced with a post-Diwali detox.

Healthy snack

Here are some simple go-to healthy snacks fixes for you on this Diwali.

Choose healthy Sugar alternatives

Substitute the unhealthy ingredients with a healthy one. Make ghee your best friend instead of oil or unsaturated fats. Swap refined powdered sugar with natural plant-based sugar, stevia. Add lots of nuts like raisins, almonds, walnuts, dry apricots etc. You can also include healthy superfoods like Chia seeds, Flexi seeds, sesame and sunflower. Laddoos made from such ingredients are in vogue, here is my fav. Chickpea flour healthy vegan ladoo recipe.


Also here is a discounted code ”SWEETDETOXPRI” to buy natural stevia powder.

Stay hydrated throughout the day

The more diluted blood will have a lesser concentration of sugar level. So you need to keep your blood sugar level control. To keep yourself hydrated throughout the day, drink as much as the liquid you can. Consume low-calorie smoothies, juices, coconut water and drinking water more frequently.

Green Juice

Here are our 5 amazing immunity boosting juices

Sipping on Herbal Tea: Perfect drink for tea lovers

Tea is a widely loved beverage. Statistically, out of ten, eight people are tea lovers. And this is a fact that doesn’t require much reinforcement. This Diwali season, step back from the regular sugar-coated drinks and try a cup of herbal tea instead. You could opt for an exotic blend from Darjeeling or Assam, or maybe a flavourful mélange of herbs and fruits like chamomile or Kashmiri kahwa. This not only leaves a lasting impression on your kin but also motivates them to continue on their path towards a healthy life.

Herbal tea

Here is my festive favourite non-Alcoholic Whiskey tea, with a Discount Code “detoxpri” which can be applicable on every order for any of products.

These all amazing tips of being healthy in this Diwali will make your festival more joyful, more colourful, as well as more healthful.
Make this Diwali special for yourself, family and friends.
Have a Healthy Diwali!

Here is a Healthy treat: Broken Sorghum KHEER – Replace rice with the broken sorghum to make the kheer healthier.

By Priyanshi Bhatnagar