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travel tips: Editor's Tip

Murphy, Morgan

How do you go on vacation without blowing your diet or throwing your stomach out of whack? Take these healthful suggestions.

Languages may morph and change. Architecture, customs, and even the artwork of a region can wither and die out. But the food of a culture is the most resilient to outside influences. What would Texas be without the chile pepper? Who in the Carolinas hasn't put slaw on their barbecue? How could you ever force the South to give up sweet tea? The local palate is the surest route to the soul of a town.

So when I travel, I sample the local fare because it gives a truer taste of the place I'm visiting. I've eaten feasts cross-legged in a Muslim country, marveled at pickled delights in the Far East, drunk strange drinks from a coconut in the Caribbean, and been looked down upon by the haughtiest European waiters. Granted, I've taken some risks. One night in Cameroon, Africa, my host prepared some "meat." When I asked, "What kind of meat?" he replied, "Good meat. Eat!" The calories have long since burned, and I'll never know whether the beastie's cholesterol was the good or bad kind. What lingers, 15 years later, is the laughter whenever I tell the "good meat" story and the memories of that country. Food has that way of sticking with you. So follow some of the tips below, but don't get so carried away that you forget to savor your trip. -MORGAN MURPHY

Tip #1 : Ask for What You Want

If you're watching your weight, restaurants can be a tough place indeed. But a few easy-to-follow requests and a good waiter will help you avoid that "which-way-to-the-vomitorium?" feeling. First, ask questions. How is the meal prepared? If you really want that country-fried steak, balance it by skipping the side order of fries. Second, ask for sauces and dressings on the side so you can control portions. Third, drink water instead of colas, wine, or beer. Fourth, if you have a refrigerator in your hotel room, eat half, and ask the waiter for a to-go box. Or see if the restaurant offers that delicious steak in an appetizer size (which may have the benefit of being cheaper too). Lastly, eat slowly. You'll enjoy your food more and know when you're full.

Tip #2: Be Smart at the Drive-through

We've all done it. Drive-through fast food is the grease that keeps America's wheels spinning. It's speedy and easy, and nobody makes a French fry like a clown. If you just can't resist, heed these tips. First, park the car, and go inside. Not only will the short walk do you good, but nutritional tables for menu items are often posted inside. Just looking at the caloric count for an Original Double Whopper with cheese (1,060 calories) may sober you into a wiser choice-say the Original Whopper without cheese or mayo (540 calories). Skip the fries, order a water or a diet soda, and ask for the smallest sizes. And next time you're near a computer, visit www.dixiedining.com. This helpful, extensive Web site provides a thorough alternative to fast food by listing and reviewing great roadside restaurants in nearly every Southern state.

Tip #3: Pack Food Safely On the Road

Packing a cooler can be a very savvy way to save money and eat better on the road. Keep a few basic food preparation and storage principles in mind, and you'll stay clear of food-borne illnesses. According to the U.S. Department of Agriculture, most bacteria do not grow rapidly at temperatures below 40 degrees or above 140 degrees. A ham sandwich, kept at 70 degrees for two hours, can breed enough bacteria to make you dangerously sick. Your best defense is a quality cooler and food thermometer. Also, consider bringing nonperishable foods such as dried fruits and nuts. Lastly, don't forget disposable wipes to keep your hands and utensils clean.

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