watch what you eat and drink: a guide to staying well on the road

"Healthy eating" goes beyond making nutritious food choices. Over and above, healthy eating incorporates eating food that is safe to consume and won't get you sick.

This October, my husband and I traveled to India. As we told friends and family about the journey, we heard one mantra over and over: "You're going to get sick." This prophecy came from all quarters--folks who seldom leave their home state to seasoned world travelers to our guidebooks.

And we heard tales. Tales of being sick on the road. Tales of holing up in hotel rooms with the drapes closed, feeling really bad. Scary, scary--and very real--tales. Most involved some form of gastrointestinal distress. Some included fevers and cold sweats. Others featured mysterious uncomfortable rashes. And a few included all three.

The tales weren't limited to India. They included destinations around the globe--and many in the U.S.

By the time we left we felt as if the world had issued us a challenge to stay healthy on our trip. And guess what? We were up to that challenge. We didn't get sick.

I'm not going to tell you that my husband and I are some super human beings who can take pathogens and render them ineffective. I also make no claims that we never get sick. Rather, we exercised caution and relied on proven food safety guidelines. Here are the tips that helped us stay healthy as we traveled:

*Know your body. If you regularly have trouble digesting certain foods, avoid them while traveling. I have a friend who rarely consumes coffee at home because it gives her heartburn. But, she has conveniently forgotten this while traveling. She drinks coffee in the cafes in Paris and is always "surprised" by intense heartburn (which she then blames on rich French food). Remember that your GI tract is not on vacation just because you are. If you have food allergies, learn to ask about ingredients in the local language. Also find out whether ingredients go by different names in English-speaking countries. This way "semolina" won't trigger your sensitivity to wheat.

*Make sure you drink clean water. Buy and drink bottled water only. Ensure the cap is sealed and that the bottle shows no signs of tampering.

*Bring a water "insurance policy." Having never been to India, we didn't know whether we'd have access to bottled water. (We did--it was readily available in clean, undamaged bottles everywhere we went). So we brought a UV water purifier for around $100 and a stainless steel water bottle for around $7. This way, we had access to safe drinking water no matter what. We opted for the SteriPen. It's battery operated and can purify 1000 liters of water before you need to change the battery. And, because we also camp, it's a great addition to our backpacking rig.

*Beware of unconscious water consumption, which comes in the forms of rinsing your mouth and drinking iced beverages. Use bottled water when brushing your teeth. Swirl mouthwash or purified water in your mouth while showering or washing your face. And, unless you're certain of the source, avoid ice. Many people believe that pathogens cannot survive freezing temps, which is not true. Temperatures below zero slow the growth of bacteria and may even slow viral functions. However, when an offending germ enters your body, it's back at 98.6--and has the environment it needs to do the most harm. So order chilled soft drinks and beer and skip the ice in your next margarita.

Don't worry about soups, stews, coffees and teas, though. The "hidden" water in each of these has been brought to at least 200ºF, rendering it safe to consume.

*Drink sufficient water. On trips, you may be in a climate where you perspire more. Or you may walk everywhere, expending water. Both can lead to dehydration. The symptoms of dehydration--headache, fatigue, pale skin, vomiting and diarrhea--are the same symptoms of food poisoning. If you're feeling a bit under the weather, make sure you drink enough water. You may be surprised by a quick turnaround in how you feel. In addition, if you truly are sick, adequate hydration will help your body fight infection.

*Stick with cooked foods or raw fruits and vegetables that can be peeled. You're safe if you buy whole apples, bananas, pears, pineapple, mango, carrots, zucchini, etc. that are unpeeled. Be sure to wash these items yourself in purified or bottled water and then peel them using a clean knife. We always bring a pocket knife on vacation and I was glad to have it when our first hotel in Pune left us beautiful, fresh apples every day.

*Slowly adjust your body to rarely-eaten ingredients. In India, there is a phenomenon known as "Delhi Belly." It involves mild GI distress, but isn't due to a true sickness. Instead, it's your digestive tract adjusting to new and/or additional spices. While many travelers consume cumin, chili powder, garlic, ginger, turmeric and onions at home, they may not consume them all at once, or in the same quantities as you will find in the foods of India, resulting in "Delhi Belly." To avoid this type distress when traveling to any destination, slowly introduce new ingredients and watch your body for signs of adjustment. Or, better yet, read up on the ingredients you'll be eating and eat them at home. This way, you arrive at your destination "pre-adjusted."

*Follow dining recommendations from reputable sources. We were lucky to travel to two Indian cities--Pune and Mumbai--where we knew locals. In each case, they told us their favorite restaurants (and street foods!) and could verify that the food-handling practices were safe. (And, in the case of Mumbai, we met up with our friend who is a third-generation restauranteur. He or his friends had worked in establishments all over Mumbai and had the inside scoop. Be sure to check out his place, Villa 39

When you don't have access to personal, trusted recommendations, rely on a well-researched guidebook or website. If we recommend a restaurant on PoshPorts, it's because one of our ambassadors has personally eaten there and can verify it was safe (and delicious!). Other reputable sources include Lonely Planet, Fodor's, Frommer's, Let's Go and Time Out. We found the Time Out Mumbai book to be worth it's weight in gold because it directed us to safe places that were also new and hip.

*Follow the crowds. If you can't get recommendations on restaurants, find the most crowded ones. These are probably popular because the food is good and safe. Plus, they have sufficient business to buy good ingredients and use them while they're still fresh.

*Make sure food is at the right temperature. There is a temperature range--called the temperature danger zone--where pathogens thrive. It's between 40F and 140F, which is also room temperature (no matter how hot or cold the room). So make sure you are served piping hot foods, and very cold foods. If you have leftovers and are lucky enough to have a fridge with your accommodations, refrigerate your leftovers promptly. Don't go from dinner to a show and expect leftovers to be ok.

*Limit alcohol. Alcohol is dehydrating, which leaves your body with fewer resources to fight any bacteria you may encounter. In addition, excess alcohol can cloud judgment and possibly cause you to consume foods you normally would see as unsafe.

*Don't let up. Just because it's your last day in a destination, resist the temptation to think that since you haven't gotten sick, you won't get sick. Stay as cautious as you were at the beginning of your trip. Because if there's anything worse than being sick on vacation, it's being sick on the way home.

Travel is supposed to be about fun and adventure, not nursing an illness. Be well and travel safely!

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Chef Jill Houk