Let’s face it, eating well isn’t always easy, especially when you’re constantly on the move. Sometimes, options seem pretty slim depending on your destination. In this guide, I’ll share creative ways to eat healthily and enjoyably, along with great tips and tricks I’ve picked up from other nomads along my journey.
You’re Not in Kansas Anymore, Toto
Depending on your starting point and your destination, the food can vary dramatically. The flavors we love in North America, Europe, or Australia are often worlds apart from those you’ll encounter in Asia, South America, Africa, or Southwest Asia. Sure, sometimes you’ll stumble upon familiar brands from home, but don’t be surprised if they taste nothing like what you’re used to.
Eating abroad usually requires adventurous tastebuds or getting creative in your cooking. Spices that are pantry staples at home might be nowhere to be found. What we initially see as sketchy back-alley stalls can serve up some incredible local dishes, often leaving you no choice but to “suck it up, buttercup” and give it a try.
An Eye-Opening Experience
When I first arrived in Quito, it was late, and I’d been traveling for over 16 hours. Quick side note—if you ever get a chance to bid on a first-class upgrade, do it! For just $50, I snagged first-class and enjoyed the LatAm Executive Lounge in Miami—completely worth it!
Anyway, exhausted and hungry, I checked into a modest $10 hotel near the airport. Being vegetarian in South America isn’t exactly easy, and after a hilarious and somewhat frustrating attempt at communicating in broken Spanish, I was pointed towards a tiny burger joint nearby. I ended up with papas fritas (french fries) and a natural juice—just enough to quiet my hunger and help me sleep.
New City, New Everything
The next morning, I woke refreshed and eager to explore. Settling into my Airbnb apartment with a decent kitchen, I ventured out to SuperMaxi for groceries. Shopping there felt surreal; everything was unfamiliar, from the coffee to the oddly sweet condiments in pouches.
Still, groceries were affordable— under $30 bought me what would easily cost $100 at home. Street vendors offered unbeatable deals: three huge avocados, twelve bananas, or ten mandarin oranges each for just a dollar! Even chicken breasts were cheap ($2.12 for two chicken breasts), though as a vegetarian, that wasn’t my purchase. One thing to note: many packaged foods taste overly sweet, including soy sauce.
Pro Tip: Buy soy sauce, pour out about a quarter, refill with distilled water, and add salt—problem solved!
Eating Out—What to Expect
Roadside vendors are everywhere, selling everything from empanadas to roasted pig, ceviche, and even cuy (roasted guinea pig). Obviously, being vegetarian posed some interesting challenges for me. But locals were incredibly accommodating, and I always found something delicious, like veggie paninis, pizzas, or tasty rice dishes.
Lunch specials (“almuerzos”) are popular and cost only $2–$4, including salad, soup, a main dish, rice, dessert, and fresh juice. You literally can’t beat it!
Pro Tip: Visit town squares—they’re bustling with vendors grilling delicious food, fresh juices, and snacks on sticks.
The Mercado: Your Culinary Hub
If you love cooking or snacking on fresh produce, the local mercado is your happy place. It’s vibrant, noisy, and full of life—a sensory explosion. You’ll find exotic fruits like pitahaya (dragon fruit), traditional soups like encebollado, seafood, sausages (salchichas), and even clothing repairs.
For just $20, you’ll leave loaded with groceries. Vendors often throw in extra goodies for regular customers. But remember, this isn’t a place for aggressive bartering. Be respectful; these folks work hard to provide excellent value.
Cooking at Home—Tips and Essentials
I genuinely enjoy cooking. Recently, I made Ukrainian borscht, although fresh dill (“eneldo”) was nowhere to be found…but I did end up finding some powder, so success!. Ingredients vary widely, from sweet to spicy, offering great culinary adventures.
Two essentials every nomad should pack:
- Aeropress Go: Compact, durable, makes excellent coffee or espresso anywhere. This little bad-boy has saved my bacon a couple of times when I stayed somewhere without a coffee maker, or when there’s not a cafe in sight. Click on the link to get a special deal!
- Knife Sharpener: Most rental kitchens have dull knives. This $3.85 purchase saves you from mashing tomatoes instead of slicing them. Look for them in the local hardware store
Breakfast usually includes omelets, oatmeal with yogurt (only $1.60 per liter!), or pancakes. Lunch often consists of leftovers, tuna sandwiches (yes, I eat fish from time to time), or fresh fruit and veggies. Dinner is my chance to get fancy—I always plate my meals beautifully, treating myself like a paying customer.
Smart Snacking and Local Finds
Fresh fruit from roadside trees makes great snacks. Look for passion fruits, avocados, tree melons, and guabas (vanilla ice cream beans)—just don’t eat the seeds.
For sweet cravings, grab a frozen choco-banana—a healthier, tasty alternative to ice cream for just a buck. Or try a slice of banana bread or a pastry, also usually a dollar.
Why Eating Healthy Matters
Eating healthily while traveling vastly improves your overall experience. Good nutrition boosts your energy, mood, and ability to fully enjoy adventures. Pairing a healthy diet with regular movement and exercise ensures your travel experiences are not only memorable but genuinely enjoyable.
What are your go-to travel recipes or favorite healthy snacks? Have you discovered any fantastic local delicacies on your journeys?
Safe travels and happy eating!
Haven’t left on your journey yet? I made a few mistakes for you already. Check out Things I wish I Knew Before I Got To Ecuador
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