How can you maintain a nutritious diet while working abroad?

1 Know the local cuisine

Before you go, do some research on the typical dishes and ingredients of your destination country. Find out what are the main sources of protein, carbohydrates, fats, vitamins, and minerals, and how they are prepared and served. This will help you plan your meals and avoid any unpleasant surprises or allergies. You can also look for some healthy options that suit your preferences and budget, such as salads, soups, grilled meats, or vegetarian dishes.

2 Pack some snacks

You never know when hunger will strike, especially if you are working in a different time zone or have a busy schedule. To avoid skipping meals or resorting to junk food, pack some snacks that are easy to carry and store, such as nuts, dried fruits, granola bars, or crackers. These will provide you with some energy and nutrients, and keep you satisfied until your next meal. You can also buy some local snacks that are healthy and tasty, such as fresh fruits, yogurt, or cheese.

4 Eat in moderation

One of the joys of working abroad is trying new and exotic foods and experiencing different cultures and cuisines. However, this can also lead to overeating or indulging in unhealthy foods that are high in fat, salt, or sugar. To maintain a balanced diet, eat in moderation and follow the 80/20 rule: eat healthy foods 80% of the time, and treat yourself to some indulgences 20% of the time. You can also use smaller plates, share portions, or skip dessert to control your intake.

5 Cook your own meals

If you have access to a kitchen or a cooking facility, cooking your own meals can be a great way to save money, eat healthily, and enjoy some familiar flavors. You can shop at local markets or supermarkets, and buy fresh and seasonal ingredients that are nutritious and delicious. You can also experiment with some local spices, herbs, or sauces to add some variety and zest to your dishes. Cooking your own meals can also help you avoid food poisoning or contamination, as you can control the hygiene and quality of your food.

6 Seek professional advice

If you have any specific dietary needs or restrictions, such as allergies, intolerances, or medical conditions, you may need to seek professional advice before working abroad. You can consult your doctor, nutritionist, or dietician, and get some recommendations on what to eat and what to avoid, and how to supplement your diet if necessary. You can also get some vaccinations or medications to prevent or treat any potential diseases or infections that may affect your nutrition.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?