What Travel Taught Me As a Dietitian About Food, Nutrition & Living Well

Passport to plate: A dietitian’s journey through 4 countries, and the surprising lessons in how (and why) we eat. 

Food is more than fuel—it’s culture, connection, and balance. On a five-week trip through Europe, I learned that slowing down, savoring meals, wasting less, and moving naturally can transform not just how we eat, but how we live. In this article, I share the lessons I brought home—and how they can inspire healthier habits for everyday life.

Key Takeaways:  

• Enjoy Food, Don’t Analyze It: Europeans focus on taste and enjoyment, rather than calories or food rules, creating more relaxed and meaningful mealtimes.  

• Slow Down and Sit to Eat: Meals are unhurried and social, improving digestion and connection.  

• Waste Less, Use More: Food scraps and leftovers are creatively repurposed, reflecting a culture of sustainability and resilience.  

• Move Naturally: Walking and biking are part of daily life—not just exercise—which supports health and community.  

• Bring It Home: The author now prioritizes slower meals and built-in movement in everyday life back in Canada.  

Immersing in a New Food Culture 

When was the last time that you were able to immerse yourself in a different culture? I mean, jump in with local people and really learn from their way of life.   

I am so grateful to have had this experience on a trip through Europe, and to be honest, it has changed how I look at a few things, even in the nutrition world where I have been working for many years. My partner and I spent 5 weeks in Europe traveling through Italy, Serbia, Greece, and France. While we lived the tourist life in some areas, we were lucky enough to be able to immerse ourselves in the culture of other areas, thanks to friends and family, and locals.     

Being a nutrition nerd through and through, I am constantly learning more about food and the science of food. But one of the biggest aspects of what I do includes spending time with people to understand their behaviours around food. Why and how they eat is often just as important, or more important than what they are eating.   

What Were My Takeaways?  

Care a Little Less  

This might sound strange, but hear me out: In Europe, food is not overanalyzed like it is in North America. There were no discussions about foods being “good” or “bad”, and no one we spoke to was counting calories, macros, carbs, or anything like that. Instead, conversations focused on taste, recipes, and enjoyment. 

The conversations at mealtime were relaxed and, as a result, often meaningful conversations were had around the table. Sharing food created space for connection, conversation, and community.  

Slow Down (And Sit Down)  

As dietitians, we constantly remind people to slow down while eating—for digestion, mindfulness, and even work-life balance. 

Meanwhile, in Europe, the culture around eating is to be slow. If you are walking while eating or drinking or eating in a rush, it stands out to them as a bit odd.   

This shift was tough for me at first. I love packing my days on vacation. But once I slowed down (okay, was forced to), I really started enjoying the longer, more intentional meals. I learned more about the history, the people, and the food in each place that we visited as a result.   

Oh, and my digestion was impeccable. I left these meals feeling satisfied, not too full, never bloated, and never felt any digestive upset, even with a much wider variety of foods than my normal routine. I give a lot of credit to how I was eating in these meals over what I was eating.   

Waste Not, Use Everything    

While visiting the Balkan region, it was impossible to miss the fact that the people made use of everything! The amount of food wastage was at an absolute minimum, and the food creativity was high.   

As I learned more of the history in this region, this practice highlighted the resilience of the people who have been shaped by centuries of conflict, foreign rule, and political upheaval, getting them to where they are today.   

A few examples:  

1. After making stuffed zucchini (Punjene Tikvice), using the zucchini innards to make zucchini & feta pancakes the next day.   
2. Most main meals started with soup—simple, broth-based, and made from leftovers or fridge scraps. The bonuses with this soup are that it forces you to slow down while eating, adds hydration without water, and helps add volume to feeding very hungry people!   
3. Because soup was so common, using vegetable scraps and meat trimmings in broths is common practice too.   

My Biggest Non-Food Takeaway  

Daily movement is built in.   

In Europe, people would walk or bike ride to most places and only drive if needed. I am sure that there are many reasons for this, and depending on where you live, this can be much harder to maintain in North America, but it was refreshing all the same.  

In Canada, we live in a culture focused on the gym and fitness. And while I love lifting weights and absolutely encourage others to participate in strength training for health and longevity, I enjoyed that, similarly to food, movement was not so analytical in Europe. Movement was built in and enjoyed and often used as a time for connection with others.

One of the Cultural Aspects I Missed About North America 

Water bottle culture  

It is not common to always carry a water bottle with you in Europe, and I missed this! I will always love having easy access to hydration. I did love that in most areas we visited, there were safe public water taps to drink from (or to refill your water bottle).   

As we were flying home, the conversation turned to – “How can we tie these learning experiences into our life in Calgary?” We decided to pick a few areas to focus on that we felt would make a big, but doable impact for us.   

Here Are Our Goals Returning Home from Europe 

Slow down at Mealtimes 

• Planning for more time at meals when we can.   

• Sit, enjoy the food, and take that time to connect with others.    

Built-In Daily Movement   

• We really enjoy taking the time to walk to places when we have the time and it is accessible. 

• For us, this can look like a bike ride to work, walking to an appointment, or meeting friends for a walk or hike together.   

What About You? 

Have you brought home any habits from your travels? 
Which ones stuck—and which ones surprised you? 

If you want to explore your own behaviours around food or are having a hard time changing and would like some support, let us know! We are here to help.  

Need more support? Have questions? We’re here to help!

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