It can be tempting to indulge in all the new and exciting foods, but it's essential to balance the enjoyment of new flavors with maintaining a healthy lifestyle. In this article, we'll explore tips and tricks for watching your diet while discovering the local cuisine of your new home.
The world is facing a major health challenge
The World Obesity Federation issued a warning that without intervention, over half of the global population will be labeled as overweight or obese by 2035, affecting more than four billion people, with the most significant rise seen among children.
The highest increase in rates is projected to occur in low or middle-income African and Asian countries. The federation's report estimates that the economic cost of obesity will surpass $4tn (£3.3tn) annually by 2035. Prof Louise Baur, president of the federation, stressed that the report's findings clearly indicate that nations must take prompt action, else, they risk facing potential consequences in the future.
What is obesity?
Obesity is a medical condition that is characterized by the accumulation of excess body fat. It is typically diagnosed using the body mass index (BMI), which is a measure of body weight relative to height. A BMI of 30 or higher is considered obese.
Obesity can be caused by a variety of factors, including genetic predisposition, unhealthy diet, lack of physical activity, and certain medical conditions. It can also be influenced by environmental and societal factors, such as access to healthy food options and opportunities for physical activity.
Obesity is a major public health concern, as it increases the risk of numerous health problems, including heart disease, stroke, diabetes, high blood pressure, and certain cancers. Treating and preventing obesity typically involves a combination of lifestyle modifications, such as changes in diet and exercise habits, as well as medical interventions, such as medication or weight-loss surgery.
Why are obesity rates increasing around the world?
The report by the World Obesity Federation notes that there may be several factors responsible for the growing obesity rates:
- the preference for highly processed foods, sedentary lifestyles;
- weak policies regulating food supply and marketing;
- and inadequately resourced healthcare services for weight management and health education.
Unfortunately, lower-income countries are often least equipped to deal with the consequences of obesity.
How to watch your diet when discovering local food in a new country?
Moving to a foreign country can be a wonderful opportunity to discover new and delicious local foods. However, it's important to be mindful of your diet and ensure you're still getting the nutrients you need while indulging in new culinary experiences.
Here are some tips for watching your diet when discovering local food while settling in a new country:
Research ahead of time: Before you arrive at your destination, do some research on local dishes and ingredients. This can help you plan your meals and make more informed choices.
Balance your meals: When indulging in local specialties, try to balance your meals by including a mix of low-sugar fruits, vegetables, whole grains, and lean protein.
Portion control: Be mindful of portion sizes, especially when trying new foods. It can be easy to overindulge, so aim to eat smaller portions throughout the day.
Stay hydrated: Drinking plenty of water is important for overall health, especially when traveling around your new country. Be sure to carry a water bottle and stay hydrated throughout the day.
Listen to your body: Pay attention to how you feel after eating certain foods. If something doesn't agree with you or makes you feel sluggish, make note of it and try to avoid similar foods in the future.
Be flexible: While it's important to watch your diet, it's also important to be flexible and enjoy new experiences. Don't be too hard on yourself if you indulge in a local treat or try something new that may not be the healthiest option.
By following these tips, you can enjoy local food while still maintaining a healthy and balanced diet while traveling.
Countries where it is more important for expats to watch their diet?
It's important for expats to be mindful of their diet and nutrition regardless of the country they are living in.
However, there are some countries where it may be more challenging to maintain a healthy diet due to factors such as cultural differences, availability of certain foods, or food safety concerns.
Here are some examples of countries where expats may need to be particularly careful about their diet:
China: China is known for its delicious and diverse cuisine, but expats may need to watch out for food safety concerns such as contamination or the excessive use of additives. Moreover, some traditional Chinese dishes may be high in sodium, oil, and calories.
India: Indian cuisine is rich in spices and flavors, but some dishes may be high in fat, salt, and calories. Expats may also need to watch out for food hygiene and sanitation practices.
Mexico: Mexican cuisine is famous worldwide, but some dishes may be high in calories, fat, and sodium. Expats may also need to watch out for food hygiene and sanitation practices, especially when eating street food.
Saudi Arabia: Traditional Saudi Arabian cuisine is high in fat and calories, and expats may need to navigate cultural differences around food and meal times.
United States: The United States is known for its fast food culture and processed foods, which can be high in calories, fat, sugar, and sodium. In fact, processed food products make up close to 70% of the American diet. Additionally, portion sizes in restaurants can be very large.
These are just a few examples, and it's important for expats to research the local cuisine and food culture in the country they are living in and to work with a healthcare professional or nutritionist to ensure they are maintaining a healthy and balanced diet.
