Sampling the foods of the world is one of the most satisfying aspects of travel. But while your palette may be game, your stomach isn't always up to the challenge. It's important to find a middle ground between sampling the local cuisines, and treating your belly well.

For starters, understand that American food isn't necessarily "safer" than food abroad; it's often simply that your innards are accustomed to it. An important difference is often the use of more "natural" fertilizers abroad, which can carry bacteria that could cause intestinal distress. Here's a guide to eating well and still eating safely while traveling.

Tip #1: Don't skip meals. sightseeing takes energy!! You can still economize by buying, say, bread, cheese, and fruit and enjoying a picnic in a park instead of going to a restaurant. It's also a great way to get a flavor of local life.

Tip #2: On cruise ships, don't overdo it at mealtimes! You'll be offered a seemingly endless array of courses at meal times, and you can order as many as you wish. Still, there's hope for the health-conscious. Most cruise lines offer low-cal, low-cholesterol, and low-salt choices on their menus, and many of the meal plans are approved by organizations like the American Heart Association.

Tip #3: Don't be afraid to ask how something is prepared. It's one thing to be adventurous when trying new delicacies in a foreign land -- in fact, we encourage you to give them a try! But temper that with a little caution to avoid overdoing very rich foods. if language is a problem, ask your program director to teach you a few key phrases, such as "no salt" or "no butter" and how to identify "broiled" and "steamed" items on the menu.

Tip #4: Be aware of what you eat. Steer clear of salads and foods that have been left out in the sun. Also, avoid dairy products where refrigeration is suspect. A little caution can help prevent diarrhea and other internal distresses common to travelers.

Tip #5: Eat fruits and vegetables whenever possible. This can help you avoid constipation. You may also want to try carrying fiber supplements. A WORD OF CAUTION: be cautious of certain fresh fruits in third world countries. Fruits may have been washed in contaminated water. In places where the water is not safe, stick to fruits like oranges and bananas which you yourself peel before eating.

Tip #6: Drink plenty of fluids, especially in the tropics or during a day of vigorous walking or exercise. Mild dehydration, resulting from excessive perspiration, can cause fatigue. The best fluids are fruit juices, bottled water, and soft drinks. Bring two small water bottles with you everywhere! (and while sightseeing, never pass up the chance to use the bathroom -- even if you think you don't need to at the time.)

Tip #7: WATER - WATER - WATER. In certain countries you must never drink tap water or any drink with ice in it. Be most careful about this -- you can ruin your entire vacation if you are not absolutely cautious. this means taking precautions not to swallow any water during your shower, and using purified water even for brushing your teeth. Most US drugstores sell water purification tablets. When dining out, ALWAYS order mineral water, and be sure you see the waiter open the bottle in front of you. Or better yet - open it yourself, after first insuring that it is factory sealed. In some third world countries, unscrupulous parties refill empties from the tap! a word to the wise.

Tip #8: The traveler's mantra, attributed to colonial explorers, goes something like this: "Cook it, wash it, peel it, or forget it." Freshly cooked foods are less likely to acquire airborne contaminants, and raw foods such as salads and unpeeled fruits and vegetables are often likely culprits for trouble.

Tip #9: Nuts and other shelled foods are usually safe.

Tip #10: Order portions "well done," or at least "medium well," and eat them only if served hot. Be careful especially of runny eggs and sandwiches with lots of raw vegetables.

Tip #11: Condiments such as mayonnaise, ketchup, and salad dressings are safest in sealed packages.

Tip #12: Cold meat platters, cheese, buffet foods, and unsealed mayonnaise are often home to rampant bacteria.

Tip #13: Fish dishes are notorious for causing intestinal problems, as fish accumulate contaminants from a wide variety of sources. Smaller fish tend to be safer. Also, avoiding fish organs is a good idea.

Tip #14: Shellfish, such as clams, mussels, and oysters, are problematic and probably best avoided.

Tip #15: Avoid unpasteurized dairy products, including cheese and yogurt. Check labels for evidence of pasteurization; canned milk is usually safe.

Tip #16: Food bought from street vendors can sometimes be trouble.

Tip #17: Wash your hands before handling foods. It's important that you use "safe" water to wash all foods.

Tip #18: Go with the people flow - busy restaurants are typically safest. The food is more likely to be fresh, clean, and safe. Still, ask that food be cooked well, and take normal precautions.