Stay healthy while studying abroad | Your essential guide

Eating right abroad | Nourishing your global journey

A study abroad journey is a life-changing opportunity to expand your horizons, experience a different culture, and gain a global perspective. While academic pursuits and cultural exploration are at the forefront, it’s essential not to overlook the importance of having a healthy diet during your time abroad. Eating right is essential for your overall well-being and contributes to your academic success and the quality of your study abroad experience. This comprehensive blog will explore the key principles of eating right to stay healthy while studying abroad.

The importance of a healthy diet

Your diet plays an important role in your overall health and well-being. It impacts your energy levels, mental and physical health, and even your ability to focus and succeed academically. When you’re in a foreign country, the challenges of maintaining a balanced diet might increase, but the rewards of doing so are equally significant.

• Boosted academic performance- Proper nutrition has a direct link to cognitive function. A diet high in essential nutrients such as minerals, vitamins, and antioxidants can enhance memory, concentration, and problem-solving abilities. By eating right, you’re better equipped to excel in your studies.
• Enhanced energy levels- Studying abroad often requires long hours of class, research, and exploration. A balanced diet offers a steady supply of energy, which can help you stay alert and focused throughout the day.
• Improved immune system- Exposure to new environments and germs can weaken your immune system. A well-balanced diet with a variety of nutrients will help keep your immune system strong, reducing the risk of falling ill.
• Better adaptation to local cuisine- Trying local dishes is integral to the cultural experience. When you maintain a healthy diet, you can indulge in local delicacies while still taking care of your nutritional needs.

Tips to eat right while studying abroad

Here, we will explore tips and strategies to help you eat right and make the most of your study abroad experience, one meal at a time.

Planning your diet abroad

Studying in a foreign country often means adapting to new foods and dining habits. Here are some strategies to help you plan your diet while studying abroad-

• Familiarize yourself with the typical foods in your host country before your departure. Learn about their nutritional value and try to identify options that align with your dietary preferences.
• Consider bringing some of your favorite non-perishable snacks or supplements from home. This can provide a sense of comfort and ensure you always have access to familiar, nutritious options.
• Emulate the balanced plate model in your meals, ensuring a mix of carbohydrates, proteins, and vegetables. A balanced meal promotes satiety and provides essential nutrients.
• In some countries, portion sizes may be larger or smaller than what you’re used to. Practice portion control to avoid overeating or under-eating.
• Explore local markets where you can purchase fresh produce and ingredients. This allows you to create home-cooked meals that align with your dietary preferences.

Addressing dietary restrictions

If you have specific dietary restrictions or preferences, such as being vegetarian, vegan, gluten-free, or having allergies, it’s essential to plan ahead-

• Familiarize yourself with local terms for your dietary restrictions. This will help you communicate your needs when dining out.
• Discover traditional dishes that align with your dietary preferences. This will make it easier to navigate restaurant menus.
• Don’t hesitate to inform your hosts, professors, or local friends about your dietary restrictions. They can provide guidance and recommend suitable places to eat.

Eating out responsibly

A delightful part of the study abroad experience is eating out. However, it’s important to do so responsibly to maintain a healthy diet-

• When dining at restaurants, carefully examine the menu for healthier options. Look for grilled, steamed, or roasted dishes, and avoid fried or overly processed items.
• If portions are substantial, consider sharing a meal with a friend. This will help you maintain portion control and allow you to try more dishes, which is also cost-effective.
• Opt for dishes that incorporate fresh, locally sourced ingredients. These are often more nutritious and flavorful.
• Pay attention to portion sizes and eat slowly. Savor each bite and stop when you’re satisfied, rather than finishing everything on your plate.

Smart snacking

A common part of daily life is snacking, but it can easily lead to unhealthy eating habits. To snack wisely-

• Carry healthy snacks such as nuts, dried fruits, or granola bars with you. These can serve as convenient alternatives to fast food or sugary snacks.
• Sample local snacks and desserts in moderation. Enjoying these treats occasionally can be a delightful part of your cultural exploration.
• Be mindful of sugar consumption. Excessive sugar intake can lead to energy crashes and negatively affect your overall health.

Staying active

A healthy diet is only one piece of the puzzle; regular physical activity is equally important. To stay active while studying abroad-

• Take advantage of your new surroundings to explore on foot or by bike. Walking and cycling are great ways to stay active and discover your host city.
• Many cities offer various fitness classes and sports leagues. Joining a local yoga class, dance group, or sports team can help you stay active and meet new people.
• Utilize the host university’s fitness facilities if available. They often provide access to gyms, swimming pools, and other recreational options.

Cook for yourself

Cooking is not just a practical skill. It’s a key ingredient in the recipe for maintaining a healthy lifestyle while studying abroad. To effectively cook meals-

• Take control of your meals by choosing nutritious ingredients, controlling portion sizes, and tailoring your dishes to your dietary preferences. 
• Use local ingredients and flavors to cook. Choosing to cook your own meals can serve as a cost-effective alternative to dining out, allowing you to stay within your budget while ensuring that you meet your nutritional needs. 
• Embrace the opportunity to cook for yourself, and you’ll find that it’s a valuable tool for staying healthy and satisfied during your study abroad adventure.

Drink plenty of water

Staying well-hydrated is a fundamental aspect of maintaining good health while studying abroad. Here are a few tips to stay hydrated-

• Dehydration can lead to a host of problems, including fatigue, reduced concentration, and even more serious health issues. Make a habit of carrying a reusable water bottle with you and take regular sips throughout the day. 
• In many countries, tap water is safe to drink, but researching this beforehand is a good idea. If it’s not, consider investing in a water purifier or buying bottled water. 
• Proper hydration will keep you feeling your best and help you make the most of your study abroad experience.

Take timely rest

A fundamental pillar for maintaining a healthy lifestyle while studying abroad is taking timely rest. The rigorous demands of academics can often lead to a hectic schedule, making it easy to neglect adequate rest. However, sleep is a critical element in ensuring your overall well-being. Here are some tips to take timely rest-

• A lack of quality sleep can result in reduced cognitive function, difficulty concentrating, and increased stress levels. Therefore, it is essential to prioritize your sleep schedule. 
• Strive for 7-8 hours of sleep each night and consider establishing a consistent bedtime routine to improve sleep quality. 
• By embracing timely rest, you can enhance your academic performance and have the energy and vitality to engage with your host country’s culture.

Key takeaways

• Maintaining a healthy diet is essential for your well-being, academic success, and the overall quality of your study abroad experience.
• A balanced diet enhances cognitive function, boosts energy levels, and strengthens the immune system.
• Examine restaurant menus for healthier options, share meals to control portions, prioritize dishes with fresh ingredients, and practice mindful eating.
• Take advantage of your surroundings for physical activity, join local fitness classes or sports leagues, and use your university’s fitness facilities if available.

If you found this blog informative and want to explore further on studying abroad, we’re here to help. Contact us for additional information or assistance with any questions or concerns you may have. Our team will guide you in every way possible.

Liked this blog? Read next: MSc in Analytical Science | Lincoln University enrolment 2024

FAQs

Q1. What are some quick and healthy meal ideas for busy study days?

Ans- Consider simple yet nutritious options such as salads, whole-grain sandwiches, or stir-fried vegetables. Preparing these in advance can save you time on hectic days.

Q2. How can I ensure food safety while dining out in my host country?

Ans- Prioritize establishments with good hygiene standards. Observe cleanliness in the restaurant and check whether it cooks the food thoroughly. Avoid street vendors in areas with questionable sanitation practices.

Q3. What are some strategies for maintaining a healthy diet during holidays and celebrations in my host country?

Ans- During festive occasions, it’s essential to strike a balance. Enjoy local traditions, but also seek out nutritious options at celebrations or gatherings. This way, you can partake in cultural experiences without compromising your health.