If you have the luxury of having sufficient information about your destination, you can plan and prepare to support a healthier experience.
Some things that are useful to research ahead of time: Will you have a kitchen? What are the staple foods? If you are traveling for a short period of time and staying in a hotel, chances are you won't have access to your own kitchen. However, many hostels have shared kitchens and if you are renting an apartment space you hopefully will have your own place to cook!
I've had internships abroad in the past where I've shared a living space with other members of the NGO - I've emailed them ahead of time to ask about the kitchen and even to ask questions as specific as "do you have a blender?" so that I knew in advance that I would be able to make certain things i.e. smoothies, protein shakes, soups, hummus etc. One time when I went to London and knew I would not have access to a blender I bought and brought a Bella Cucina Rocket Blender. I know it sounds crazy, but as a vegetarian (at that point in time), my morning protein shakes were essential. Sure it was a bit of a space-taker in my bag, but I was willing to sacrifice a pair of shoes to have my healthy mornings. Make sure to bring a voltage converter if necessary.
Knowing what the staple foods are in your destination country can help you think ahead as to what you will be able to make for yourself. For example, rice is a staple in many countries. If you know you will have access to rice you can start to research recipes that use rice i.e. simple soups, stews, and stir fries. You can research what other ingredients you will need to make these recipes. Sauces and curries go great over rice - so research what you will need to make those. Then you can pack the ingredients that you don't think you will be able to buy once you are abroad. Many sauces don't require nearly as much as you would think so you're simply adding a little pantry section to your suitcase and vastly expanding your meal options when cooking with rice. You can make enough rice to make multiple meals like this throughout the week and with leftovers you can get creative and make, for example, Dreena Burton's Next-Day Rice Patties.
By planning ahead and knowing what resources will be available you can really get creative with what you make. Often times packing a bag of a variety of herbs and spices can transform your meal options abroad. Bring the ingredients you know you'll need and the recipes you want to try out. If you are really inspired - try making the recipes BEFORE you leave your home so that the task of cooking doesn't feel quite as daunting when you get there.
A little bit of advance preparation can go a long way in helping you create home-cooked, healthy and taste-bud pleasing meals abroad.
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