How to Take Care of Your Diet When Traveling to Peru

Traveling to Peru is an adventure that’s bound to be filled with breathtaking landscapes, rich culture, and delicious food. However, while exploring this beautiful country, it’s important to pay attention to your diet to ensure you feel your best throughout your trip. High altitudes, unfamiliar ingredients, and new eating schedules can all impact how your body reacts to the change. Here’s a guide on how to take care of your nutrition while traveling to Peru.

1. Prepare Your Body Before the Trip

Before you even set foot in Peru, it’s a good idea to start adjusting your diet. A week or two before your departure, try eating smaller portions and focus on consuming whole, easily digestible foods. Reducing rich and heavy meals will help your stomach adjust more easily once you’re there. It’s also helpful to drink plenty of water and avoid any extreme changes to your diet right before traveling. Preparing your digestive system in advance can help reduce any food-related discomfort during your trip.

2. Stay Hydrated, Especially at High Altitudes

Hydration is key, particularly if you’ll be visiting high-altitude destinations like Cusco or Machu Picchu. The thin air at higher elevations can cause dehydration more quickly than you’re used to. Drinking plenty of water is essential, but you can also opt for herbal teas like coca tea, which is traditionally used in Peru to combat altitude sickness. Staying hydrated not only helps with altitude adjustment but also keeps your digestive system functioning smoothly.

3. Ease Into Local Cuisine

Peruvian cuisine is known for being rich and diverse, with dishes like ceviche, lomo saltado, and ají de gallina tempting you at every corner. While it might be exciting to dive right into the local flavors, it’s wise to start slowly. Your digestive system may need time to adjust to the new spices and ingredients. Start with lighter dishes, and gradually work your way up to more complex meals. This can help prevent any digestive issues while still allowing you to enjoy the local flavors.

4. Be Mindful of Street Food

While street food in Peru can be incredibly delicious and affordable, it’s important to approach it with caution. Hygiene standards may vary, and your stomach might not be used to some of the local bacteria. If you’re eager to try street food, opt for vendors that are popular with locals and serve freshly cooked items. Look for hot, thoroughly cooked dishes instead of raw or undercooked options. Always wash your hands or use hand sanitizer before eating to avoid any potential contamination.

5. Maintain Regular Meal Times

Traveling often throws off your regular eating schedule, but it’s important to maintain some consistency in your meal times, especially in a place like Peru, where long hikes and high-altitude activities can take a toll on your body. Try to eat balanced meals at regular intervals to keep your energy levels stable. Skipping meals or eating too late can leave you feeling weak or dizzy, particularly if you’re engaging in strenuous activities like trekking.

6. Bring Snacks for Long Excursions

If you’re planning to embark on long excursions, such as hiking the Inca Trail or exploring remote areas of the Amazon, it’s a good idea to bring along some healthy snacks. Energy bars, nuts, dried fruits, and granola are easy to carry and provide a quick boost of energy when you need it. These snacks will be helpful if you’re in a location where food options are limited or if you need something light between meals.

7. Watch Out for Water Safety

In many parts of Peru, tap water is not safe to drink. Be sure to drink bottled or filtered water at all times, even when brushing your teeth. When eating salads or fruits, make sure they have been washed with safe water. It’s also a good idea to avoid ice cubes unless you are certain they are made with purified water. Taking these precautions can help you avoid stomach upsets during your trip.

8. Don’t Forget About Altitude Sickness Remedies

Since Peru is home to several high-altitude destinations, many travelers experience symptoms of altitude sickness, such as headaches, nausea, or loss of appetite. Eating smaller, more frequent meals can help alleviate some of these symptoms. In addition to hydration, consuming foods rich in carbohydrates can give your body the energy it needs to acclimate. If you’re struggling with appetite loss due to altitude, try snacking on light, easy-to-digest foods like crackers or bread.

Conclusion

Traveling to Peru is an unforgettable experience, filled with beautiful sights and amazing food. By taking care of your diet, staying hydrated, and gradually introducing local dishes, you can ensure that your trip is both enjoyable and healthy. Whether you’re exploring the bustling streets of Lima or hiking the heights of the Andes, these tips will help you stay nourished and energized throughout your journey.