What Europe Taught Me About Staying Healthy

Amy Salman
Jul 30
4 min read

What Europe Taught Me About Staying Healthy While Traveling

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Hi Friends,

I recently spent a month traveling through Europe—from Romania and Bulgaria to Budapest and then Italy—and one thing struck me over and over again.

I ate foods I don’t typically eat at home. I enjoyed local specialties, beautiful dinners, pasta in Italy, bread, desserts, wine, and plenty of meals that weren’t what we would traditionally call a “healthy meal.”

And yet, I came home feeling good.

It made me think about a question that comes up often:

Why does it seem like people in Europe can eat all of these foods without gaining weight?

The answer isn’t that European food is magically healthier—or that Europeans never gain weight.

It’s that the culture around food and movement is often very different.

We Walk… A LOT

One of the biggest differences I noticed on this trip was movement.

I walked everywhere.

Through cities. Along canals. Up hills. Through museums. Around plazas. To restaurants. Exploring neighborhoods. Climbing stairs.

And sometimes I didn’t even realize how much I was moving because it was simply part of the day.

Exercise doesn’t always have to mean an hour at the gym. Our bodies were designed to move throughout the day.

That daily movement adds up.

Portions Are Often Smaller

In many European restaurants, portions can be more moderate than what we’re accustomed to seeing in the United States.

That doesn’t mean you can’t enjoy pasta, pizza, potatoes, bread or dessert.

It means you don’t necessarily need an enormous portion to feel satisfied.

Enjoy the food. Just pay attention to how much you actually need.

Food Is Meant to Be Enjoyed—Not Rushed

One of my favorite things about dining in Europe is that meals are an experience.

You sit.

You talk.

You take your time.

You savor your food.

There isn’t the same emphasis on eating quickly so you can get back to work, driving, errands or the next activity.

And that slower pace matters.

When we slow down, we’re more likely to notice when we’re satisfied instead of continuing to eat simply because food is in front of us.

Fresh, Simple Ingredients

Meals are centered around simple, recognizable ingredients.

Fresh vegetables. Fish. Meat. Eggs. Fruit. Olive oil. Potatoes. Local cheeses. Fresh herbs. Tomatoes.

Even when I indulged, the food was often relatively simple.

And that’s something I encourage my clients to remember:

Healthy eating doesn’t have to mean complicated eating.

Sometimes the best meal is simply quality protein, vegetables, healthy fat and a carbohydrate you enjoy.

We Don’t Have to Fear Carbs

This trip was also a great reminder that carbohydrates are not the enemy.

I ate pasta in Italy.

I ate potatoes.

I enjoyed bread a little too much.

And guess what?

One meal—or even several meals—doesn’t determine your health or your weight.

What matters is the overall pattern.

Protein. Fiber. Healthy fats. Fruits and vegetables. Quality carbohydrates. Hydration. Movement.

And, yes, occasionally eating something simply because it is delicious.

That’s balance.

The European Lesson: Don't Make Food the Enemy

Perhaps the greatest reminder I brought home wasn’t about food at all.

It was about our relationship with food.

We don’t need to earn dinner.

We don’t need to “work off” dessert.

We don’t need to skip breakfast because we know we’re going out to dinner.

And we certainly don’t need to come home from vacation and punish ourselves with a restrictive diet.

Instead, we can return to our normal routine.

Eat nourishing meals.

Prioritize protein and vegetables.

Drink plenty of water.

Move our bodies.

And get back to the habits that make us feel our best.

My Takeaway From Europe

I don’t believe the secret to staying healthy while traveling is avoiding the local cuisine.

It’s the opposite.

Travel. Eat the pasta. Try the local dishes. Have the dessert. Sit at the table. Drink the wine if that’s your choice. And enjoy the experience.

But also walk.

Eat slowly.

Listen to your hunger and fullness cues.

Choose foods that nourish you most of the time.

And remember that one indulgent meal or even a few too many, ;) doesn’t undo your healthy habits—just as one salad doesn’t make you healthy.

Health is created by what we do consistently, not what we do occasionally.

My European adventure was a great reminder that wellness isn’t about perfection.

It’s about finding a way to live well while actually living.

And that’s exactly what The Wellness Map is all about.

Eat well. Move often. Travel far. Live fully.

To your health & happiness,

xoxo

Amy

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About Amy

A Thoughtful, Root-Cause Approach to Wellness

I help adults navigate stress, midlife transitions, weight changes, autoimmune conditions, and ongoing health challenges through personalized, sustainable wellness coaching — without quick fixes.

At The Wellness Map, wellness isn’t about restriction, trends, or willpower. It’s about understanding the whole person and creating change that works in real life.