How do you eat healthy when travelling Asia? - Travel N Fitness

How do you eat healthy when travelling Asia?

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I often get asked how to eat healthy when travelling in Asia. It is hard to stay on track when you are travelling because there are so many distractions and so many good treats to try. I talk to so many people that have put on weight after travelling. So here are a few things to be aware of when travelling in this beautiful country.

  1. They love to add sugar to everything. Always ask for your juices and smoothies without sugar.
  2. Try to only have rice or noodles once a day. Lots of meals come with rice and noodles and are usually fried. Try to order a stir fry veg or meat dish and go without the rice for lunch.
  3. Don’t be fooled and end up “treating” yourself every day. Especially if you are travelling long term you can very easily get into bad habits here.
  4. Stay away from alcohol every day! It is not needed to meet people and it is unnecessary calories for your body. Especially as in Asia you will probably be drinking beer.
  5. Make sure you have an awesome supplement range. You can’t get all the nutrients you need from normal food anymore so you certainly can’t get the nutrients you need from a travellers budget diet.
  6. I always start the day with a nutrient dense superfoods smoothie. I carry them with me everywhere so that I know that whatever else I eat for the rest of the day, I have my bases covered with my nutrients from the outset. If you want more info on these flick me a message and I can send you some more info.

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Travelling Asia


  1. Travel Lexx says:

    Great tips -it’s hard to eat super healthy in Asia when there are so many temptations but it’s the one place where I did put on quite a bit of weight back in 2013. Since then I gave up a lot of stuff and am way more active on my trips so I can eat pretty much anything. Smoothies are a great shout though! Thanks for sharing

  2. Nice post with handy tips, although my metabolism is through the roof and weight usually drops off me when traveling – I usually take nutrients to supplement my diet when traveling – I’ll check your recommendations. Thanks for sharing.

  3. These are great suggestions, it is so easy to feel the need to treat yourself every day on vacation! We try really hard to not fill up on carbs during vacation, especially evil added sugars! Thank you for this post πŸ™‚

  4. Great tips! Now if only I can start following them! We have been in S E Asia for three years now and I am almost use to the sugar in the bread! I still prefer to make my own tho.

  5. Great tips – When I lived overseas in Asia I tried to make it a point to buy fresh vegetables every day! Also cooked a lot at home. That cuts down on the carbs. It is hard to not eat as much rice and noodles. Also, I like to stay active. Thanks for sharing πŸ™‚ #feetdotravel

  6. Barry says:

    Simple but effective tips. You have to watch out as they love to fry the food, especially in the big cities. I like what you said about rice and noddles as you can end up eating it 3 time a day if you’re not careful.

  7. This post is so timely. I’m reading this on a beach in Sihanoukville after travelling through parts of Vietnam and Cambodia. I have not been following your tips and consequently will be taking some “excess baggage” home with me. I’m keeping this post handy in future! πŸ˜‰

    • Deasha says:

      I enjoyed Sihanoukville but it was raining mostly when I was there last year! I hope you enjoy πŸ™‚ The beach is beautiful there!

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