How to Eat Healthy in America: ESL Guide to Food and Culture

When people think of American food, they often picture burgers, pizza, fries, and donuts. While those are popular, they don’t tell the whole story. Today, people everywhere are more focused on healthy eating—and the U.S. is no different! If you’re planning to study abroad and want to maintain healthy habits in America, this blog, “How to Eat Healthy in America: ESL Guide to Food and Culture,” is for you. It will help you eat well, feel great, and stay on track while exploring American food and culture.

Stick around until the end for a bonus: your own Healthy Food & Nutrition Vocabulary List!

Understanding American Food Culture for ESL Students

The problem with eating healthy in the U.S. isn’t a lack of good food—it’s that unhealthy options are everywhere and super convenient. People who choose to eat healthy in the U.S. can be very healthy. But for the average person, it’s easy to fall into bad habits, especially when life gets busy or nutrition isn’t a priority.

The U.S. is truly a melting pot of cultures, so you’ll find food from all over the world—Thai, Vietnamese, Chinese, Indian, Japanese, Peruvian, Mexican, and Greek, just to name a few. If you’re studying in a major city, you’ll have endless food options. However, in smaller or rural towns, you may notice fewer international restaurants and healthy choices.

How to Read Food Labels in America

Learning how to eat healthy in the U.S. as an international student starts with understanding food labels at American grocery stores. Here are some helpful tips before you add an item to your cart:

• Serving Size: Always check the serving size and how many servings the package contains. Nutrition facts are based on one serving.
• Calories: Look at the calories per serving. If you eat more than one serving, multiply the calories accordingly.
• Limit These Nutrients:
  • Saturated Fat & Trans Fat: Too much can raise bad cholesterol.
  • Sodium (Salt): High amounts can increase blood pressure.
  • Added Sugars: Extra sugars may lead to weight gain.
• Get Enough of These Nutrients:
  • Fiber: Helps digestion and keeps you full.
  • Calcium, Iron, Potassium, Vitamin D: Essential for overall health.
• % Daily Value (%DV):
  • This shows how much a nutrient in one serving contributes to your daily diet.
  • 5% or less is low, and 20% or more is high.

Reading food labels is an easy way to make smarter food choices. With practice it will become second-hand.

Healthy Tips for Eating at Restaurants

Eating out is a big part of American food culture—and an important way to experience daily life in the U.S. As an international student, dining out helps you explore new foods and socialize. Don’t be shy about asking how dishes are prepared—servers are used to it and won’t find it strange.

Many menus now highlight healthier options, like vegetarian or gluten-free meals. Some even include calorie counts, which helps if you have dietary needs or want to make informed choices.

Also, keep in mind that portion sizes in the U.S. are often much larger than in other countries. But here’s the good news—it’s completely normal to take leftovers home. In fact, “to-go boxes” are expected, and many people eat half at the restaurant and save the rest for later.

Healthy Eating Tips When Dining Out

• Choose grilled, baked, or steamed items instead of fried.
• Ask for dressings, sauces, or butter on the side.
• Pick water, lemon water, or unsweetened iced tea over sugary drinks.
• Swap fries for a salad or steamed vegetables when possible.
• Ask for half portions or consider splitting a dish with a friend.
• Skip the bread basket or ask them not to bring it.

Healthy Grocery Store Options

Just like with restaurants, not all grocery stores offer fresh or organic food. Some focus more on natural, healthy products. Below are some of the most popular healthy grocery stores in the U.S.—perfect for finding clean, nutritious food options.

Top Organic & Healthy Grocery Stores in the U.S.

1. Whole Foods
   Known for its wide selection of organic produce, plant-based items, and specialty health products.
2. Trader Joe’s
   Affordable and fun, Trader Joe’s offers unique snacks, frozen meals, and many organic staples.
3. Sprouts Farmers Market
   Focused on fresh produce and natural goods, Sprouts is great for health-conscious and budget-friendly shopping.
4. Fresh Market
   Offers a more boutique-style experience with organic foods, prepared meals, and gourmet items.
5. Wegmans
   Found mostly in the Northeast, Wegmans has a large natural foods section and great international options.
6. Local Farmers Markets
   These support local farms and offer fresh, seasonal organic produce.

BONUS: These spots are also perfect for practicing your English and meeting friendly locals. To boost your skills even more, OHLA Schools offers free English classes every Friday!

Healthy American Meals for ESL Students

Learning to eat like a healthy American is easier than you think! The trick is to eat more whole foods and fewer processed ones. Here’s how to build better meals each day:

Healthy Breakfast Options

Start your day strong with one of these nutritious and simple choices:

• Oatmeal topped with fruits and nuts
• Whole grain toast with avocado or peanut butter
• Greek yogurt with granola
• Scrambled eggs with spinach or tomato

Healthy Lunch & Dinner Tips

Eating well in America means focusing on fresh fruits and vegetables. Follow the “five a day” rule—eat at least five servings of fruits and vegetables daily.

1. Choose Whole Grains: whenever possible, pick whole grains instead of white bread or rice. They’re packed with more vitamins, minerals, and fiber.
   • Try whole grain bread, brown rice, or whole wheat pasta
   • These options help you feel full and energized longer
2. Healthy Proteins to Try: protein is important, especially if you’re active or studying hard. Aim for lean and balanced sources:
   • Lean meats: chicken, turkey, or fish
   • Plant-based: beans, lentils, tofu, or edamame
   • Nuts, seeds, eggs, and low-fat dairy also offer great protein
3. Don’t Be Afraid of Healthy Fats: yes—some fats are good for you! Add these in small amounts:
   • Avocados
   • Almonds, walnuts, chia seeds, cashews
   • Olive oil (great for cooking or salads)
4. Drink More Water:
   • Stay hydrated, especially in warm places like Florida.
   • Always filter tap water before drinking
   • If possible, choose water in a glass bottle
   • Carry a reusable water bottle everywhere you go

Smart Snack Ideas

Instead of chips or candy (which you’ll find plenty of in the U.S.), try one of these healthy snacks instead:

• Apple slices with peanut butter
• Trail mix with nuts and dried fruit
• Greek yogurt with honey

Foods to Avoid When Studying Abroad in the U.S.

When you’re living in a new country, it’s easy to fall into unhealthy eating habits—especially with so many tempting options around. But if you want to feel your best while studying, here are a few foods (and habits) to watch out for:

1. Fast Food Overload
   A burger and fries might be quick, but too much fast food can leave you feeling sluggish and tired.
2. “Healthy” Snack Bars
   Don’t be fooled by the label. Many so-called “healthy bars” are packed with sugar and offer little nutrition.
3. Bottled “Health” Juices
   They may look nutritious, but many bottled juices contain more sugar than soda and very few real vitamins.
4. Salty Processed Foods
   Chips, instant noodles, and frozen meals are often loaded with sodium. Too much salt can affect your energy and focus.
5. Refined Carbs for Every Meal
   White bread, pastries, and sugary cereals can spike your blood sugar and make you crash later in the day.
6. Sugary Drinks
   Sodas, energy drinks, and sweetened coffees might give you a quick boost—but they often lead to energy crashes.

Bonus Habit to Avoid: No Physical Activity

Even healthy food won’t help much if you’re not moving. Try to walk daily or join a fitness class on campus!

Advanced ESL Vocabulary: Healthy Eating & Nutrition

Nutrition & Dietary Terms 🥑

• Macronutrients – nutrients your body needs in large amounts: carbohydrates, proteins, and fats
• Micronutrients – essential vitamins and minerals needed in smaller amounts (like iron and Vitamin D)
• Antioxidants – natural substances that protect your body from damage (found in berries, nuts, and dark chocolate)
• Omega-3 fatty acids – healthy fats that support brain and heart health (found in fish, flaxseed, walnuts)
• Glycemic index – a number that shows how quickly a food raises your blood sugar
• Satiety – the feeling of fullness or satisfaction after eating
• Metabolism – the process by which your body converts food into energy
• Nutrient-dense – foods that provide a high amount of nutrients for relatively few calories
• Empty calories – foods high in sugar or fat but low in nutrients (like soda or candy)

Food Labels & Product Terms 🥕

• Fortified – foods with added nutrients (e.g., calcium-fortified orange juice)
• All-natural – minimally processed with no artificial ingredients (not always healthier)
• Low-fat / Reduced-fat – contains less fat than the original version
• No added sugar – no sugar was added during processing
• Gluten-free – does not contain gluten (helpful for those with celiac disease or sensitivity)
• Preservatives – chemicals added to food to keep it from spoiling

Want to improve your English? Study at OHLA Schools, a top U.S. English academy with 25+ years of experience. 

Learn more about our programs at www.ohla.com and get in touch with one of our many Student Advisors who will help you every step of the way.

Want to read more? Check out Tips for Choosing an English School in the U.S.