Surviving International Travel as a Picky Eater: Practical Tips That Actually Work

Originally published in 2025. Updated for the Storied Sojourns relaunch.

Header: Scott enjoying a birthday steak while traveling in Shenzhen, China. Photo © Scott Rick.

Traveling abroad can be an exciting adventure, but for picky eaters, it often comes with a side of anxiety. Navigating unfamiliar cuisines and finding food that feels safe and satisfying can be a challenge, especially when you’re far from home. As someone who has traveled to destinations as diverse as China, Mexico, England, and the Middle East, I’ve learned a few tricks to make the journey smoother.

Tips for Picky Eaters Abroad

1. Stick to Familiar Favorites

A cheeseburger at a street restaurant in Tel Aviv. Photo © Scott Rick.

Chicken is often a safe bet, no matter where you go. Grilled, roasted, or fried, it’s a versatile option that’s widely available. However, be cautious - spices and preparation methods can vary greatly by region. If you’re unsure, ask about the seasoning or opt for plain dishes.

When I was living in China, I used to go to a KFC. I'd eaten KFC back in the States, of course, but I was in no way prepared for how spicy they made it in China. (But I got used to it and fell in love! My advice? Don't just stop eating if things taste a little different - sometimes the new can be even better than the old.)

2. Seek Out Familiar Fast Food Chains

McDonald's restaurants can be found worldwide. Photo © Scott Rick.

In many countries, you’ll find familiar fast-food joints like McDonald’s, KFC, and Pizza Hut. These can be a lifesaver when local cuisine feels overwhelming. While the menu might have regional twists, you’ll usually find staples like burgers, fries, and pizza that are close to what you’d expect back home.

It might come as a surprise, but I have found that outside the United States, McDonald's has much better food than back home! Apparently, this is a result of the intersection between local laws and McDonald's policy. For instance, China exports all its mid-quality beef, meaning that, thanks to company policy, McDonald's in China is required to use high-grade beef for their burgers.

3. Pack Snacks for Backup

Some familiar snacks taste slightly different overseas due to local food regulations. Photo © Scott Rick.

Bringing snacks from home can be a game-changer. Familiar items like granola bars, crackers, or trail mix can tide you over when local options don’t appeal. If you’re buying snacks abroad, look for recognizable brands like Oreos or Pringles - but keep in mind that flavors may differ due to local ingredients or dietary regulations.

In Israel, I discovered that Cheetos tasted different because of Kosher dairy requirements. It was a surprise at first, but it taught me to check labels and be open to trying new versions of familiar snacks. While I didn’t grow to love the local Cheetos flavor, it was an interesting experience that reminded me to stay open-minded.

4. Research Before You Go

A pizza I discovered in Israel thanks to Google Maps. Photo © Scott Rick.

A little preparation can go a long way. Look up restaurants near your destination that cater to international tastes or have menus in English. Apps like Google Maps and TripAdvisor can help you find reviews and photos of dishes, so you know what to expect.

When in doubt, "chicken" is always a good search term - but remember that what you're thinking of and what the locals are thinking of might be different. When I was visiting Egypt, I ordered a chicken and, instead of getting chicken fingers like I was expecting, the waiter brought out half a chicken! It was an amazing meal, but very unexpected.

5. Learn Key Food Phrases

If you’re traveling to a non-English-speaking country, learning a few key food-related phrases can be invaluable. Phrases like “no spice,” “no dairy,” or “plain chicken” can help you communicate your preferences clearly.

I was recently told that my request for "no ice" was very unusual for visitors from the US. If, like me, you aren't a fan of ice in your drink, you may want to learn the local phrase for that as well! Otherwise, you might find that you're getting ice even when no one else in the restaurant is getting any.

6. Embrace the Adventure (Within Limits)

My Israeli students cooked me dinner of rice, chicken, and hot dog. Photo © Scott Rick.

While it’s okay to stick to your comfort zone, don’t be afraid to try something new - especially if it’s a mild or simple dish. You might discover a new favorite! Just be sure to ask questions about ingredients and preparation to avoid surprises.

When I was living in China, I was invited to dinner with some corporate clients. I was hesitant to join them, knowing that I am a picky eater, but they assured me that the meal would be "American-friendly." (That wasn't particularly comforting, but I wasn't about to make them lose face.) I discovered a porridge-and-chicken stew that I quite enjoyed. If I hadn't "embraced the adventure," I would never have discovered that particular meal.

Final Thoughts

Traveling as a picky eater doesn’t have to be stressful. With a little planning and a willingness to adapt, you can enjoy the journey without going hungry. Whether you’re exploring the bustling streets of London, the historic landmarks of Athens, or the vibrant Christmas markets of Berlin, there’s always a way to find food that works for you.

Have tips for traveling as a picky eater? Share them in the comments below! Need help planning your next adventure? Contact us for personalized travel advice!

Tacos from a restaurant in Puerto Vallarta that I discovered while traveling. Photo © Scott Rick.