6 Simple Food Habits That Keep Europeans Healthier And Slimmer (And How To Use Them Anywhere)

What a Semester Abroad Taught Me About American Food Culture

“How do Europeans eat all this bread… and stay slim?”

If you’ve ever visited Europe, you’ve probably asked yourself that.

I have seen it a few times on social media—Americans who come here and can’t believe what they see:

• People eat pasta (think Italy), full-fat cheese (think France), and dessert daily

• They rarely track calories or obsess over macros

• Somehow, they’re not only leaner but live longer

So what’s the secret?

Let’s rewind.

My First Visit to the U.S.

I was 15 the first time I visited.

I took a road trip through California, Arizona, Nevada, and Utah with my parents — and I still remember striking food culture differences.

The Grand Canyon left me speechless.

So did the food.

• Denny’s portions the size of my head

• A landscape designed for cars, not people

• Free soda refills that left me buzzing and confused

• Drive through everything — from banks to burritos

Looking back, it`s no wonder people struggle to stay healthy in this environment.

Although our environments have a huge influence, we shouldn't adopt a victim mentality. Many things lie within our control, regardless of where you live.

It`s not that Europeans are so much smarter - they are not. Plus, obesity rates are on the rise, and within Western Europe, Germans have the lowest life expectancy.

So what is different? And how can you use that to your advantage?

Because if you understand what’s different, you can learn what to do differently—without needing to live in Europe.

Let’s break it down.

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You’re Not Broken — the System Is

Americans aren’t lazy or weak.

They’re trying to navigate a system that actively works against health:

• 42% of U.S. adults are obese¹

• 1 in 3 eats fast food daily²

• U.S. life expectancy ranks 40th globally³

• 60% of calories come from ultra-processed foods⁴

You’re failing because the system was never designed for you to win.

But here’s the good news: You don’t have to move to Europe to fix it.

You just need to understand how the system works — and how to navigate it differently.

6 Hidden Advantages Europeans Have — and How to Get Them Yourself

1. Real Food Isn’t Fancy — It’s Just Real

What if the food makes you feel tired, bloated, and out of control… isn’t food?

Ingredients coming straight from the lab glued together made to taste ok, but harm your health.

For instance, In Europe, bread is made with 4 ingredients.

In the U.S., it can have 20 — including chemicals found in yoga mats (yes, really).

When I tried to find a bread similar to the more crunchy version I am used to here in Germany I gave up. I didn't find it, at least not in the supermarket.

Many of the items were soft and contained numerous additives. I later learned it's due to shopping habits: The average American prefers to grocery shop once a week, while Europeans shop more frequently.

Which means?

Food manufacturers have to make bread and other foods have a longer life, by adding preservatives.

In the U.S., 60% of calories come from ultra-processed foods.

Compare that to ~14% in France, and ~10% in Italy.

Try this instead:

• Buy food that goes bad

• Cook with fewer ingredients

• Ask: Would my grandmother recognize this as food?

Ultra-processed food isn’t bad because it’s modern.

It’s bad because your body still runs on ancient rules — and it doesn't know what to do with fake stuff other than get fat and sick.

2. Portion Control Isn’t Willpower — It’s Engineering

Americans aren’t overeating because they lack discipline.

They’re overeating because they’re handed 2–3x more food ⁵ than they need — every single meal.

Get me near a buffet and I eat way more than neccessary.

I'm not sure I understand why the average American prioritizes large portion sizes over quality.

But a lot seems to have to do with the mentality of "More food = more value".

A understandable, but flawed perspective, when quality should be the main criteria, not the amount of (ultra processed) food landing on your plate.

My impression: It’s not indulgence. It’s default.

Here's the shift: You don’t need to “eat less", at least not in terms of volume.

You need to change what “enough” looks like.

Try this:

• Eat more veggies

• Use smaller plates

• Plate your food, don’t eat from packages

• Pause halfway through and ask: “Am I satisfied?”

Slowing down when eating will also help you feel full better as well.

3. The Most Underrated Exercise? Walking.

The healthiest people in the world integrate more movement into their day — walking is the easiest thing you can do.

It`s crazy that no more people use it on a daily, but get overwhelmed from the thought that they need to hit the gym multiple times a week.

Going to the gym is great and builds your fitness, but as a pillar for your overall health, walking is unmatched.

It is possible in New York, but not in Los Angeles.

In European cities, movement is built into daily life.

In America, even walking to the corner store is a risk… because quite often there is no corner store.

Try this:

• Walk 10 minutes after meals

• Take calls standing or walking

• Track steps, not workouts

Fitness isn’t always about intensity. It’s about frequency.

4. Stress Isn’t Just a Feeling — It’s a Hormonal Chain Reaction

American culture glorifies burnout.

A recent encounter with somebody in sales within the luxury goods industry proved this to me: Yes, I was impressed and a bit intimidated by the amount of money that can be earned, but the price to be paid is high.

Work late. Skip breaks. Be available 24/7.

Here`s the huge “But”: Here in Germany our work ethic shifts in the opposite direction with less willingness to work hard, especially in younger generations.

This may negatively influence our economy, so I am not claiming hard work isn`t worth it - not compensating with healthy habits is.⁶

We need to find a balance.

Because your physical and mental health doesn’t know it’s 2025.

It still reacts to stress like you’re running from a lion.

Try this:

• Protect 8 hours of sleep like it’s a deadline

• Say no more often (easier said than done)

• Create a phone-free wind-down hour

Stress isn’t a badge of honor. It’s a performance and wellbeing killer.

5. Eating Alone Isn’t Just Lonely — It’s Disruptive

In France, 80% of meals are eaten with others.⁷

With the rise of single households, this number is expected to go down, even in Europe.

In the U.S., 1 in 5 meals is eaten in a car.

Mindless eating leads to overeating, poor digestion, and food losing all meaning.

How to interrupt this harmful habit?

Try this:

• One screen-free meal per day

• Sit at a table. Plate your food.

• Slow down — your stomach needs time to catch up

Food isn’t just calories. It’s a connection.

6. Safety Standards Shouldn’t Be DIY

The most dangerous belief?

“If it’s on the shelf, it must be safe.”

In the EU, if an ingredient might be harmful, it’s banned.

Consider for example

• The FDA does not use the precautionary principle like the EU does.

• Many food additives can be “Generally Recognized as Safe” (GRAS) by manufacturers themselves, without pre-market approval.

• There is limited post-market surveillance for many substances, meaning long-term harm may go undetected unless a major issue arises.

• Several ingredients banned in Europe are still permitted in the U.S., even after growing health concerns.⁸

Try this:

• Support organic or EU-style brands

• Shop more at markets, less in boxes

• Learn the "red flag" ingredients and avoid them on sight

You don’t need a chemistry degree to eat safely, but you should be more mindful and cautious.

In Sum

Europeans aren’t healthier because they have better genes.
They’re healthier because their environment makes good choices easier — and bad choices harder.

That doesn’t mean you're doomed in the U.S.
It means you have to design your own guardrails:

1. Choose real, minimally processed food

2. Create smaller defaults — in portions and expectations

3. Build movement into your day

4. Treat stress and meals with more respect

5. Question what’s “normal” — especially in a system built for profit, not health

During my semester abroad at San Diego State University, my roomies and I would sometimes rely on “Hungry man” - menus: Cheap, loaded with calories and convenient.

But also highly processed=unhealthy

It made me realize how expensive healthy food is in the USA.

1. https://www.cdc.gov/nchs/products/databriefs/db360.htm

2. https://www.cdc.gov/nchs/products/databriefs/db322.htm

3. https://www.who.int/data/gho/data/themes/mortality-and-global-health-estimates/ghe-life-expectancy-and-healthy-life-expectancy

4. https://www.delish.com/food-news/a63458155/what-is-ultra-processed-food/

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC1447051/

6. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

7. https://time.com/4389492/french-person-diet-cheese-wine/

8. https://www.pewtrusts.org/en/research-and-analysis/reports/2013/11/07/fixing-the-oversight-of-chemicals-added-to-our-food