Helpful Nutrition Tips for Au Pairs

Introduction

Moving to the U.S. as an au pair is an exciting adventure. From experiencing a new culture to trying different foods, there is so much to explore while on your program year. However, adjusting to a new food environment can be challenging. While the U.S. has a diverse food landscape offering different types of nutritionally rich foods, au pairs can experience oversized portions, fast food availability, and ultra-processed ingredients in some basic foods. These factors can require that one may need to pay close attention to their food and diet habits.

Fortunately, eating healthy in the U.S. is entirely possible with the right approach. This guide provides simple nutrition tips for au pairs, covering everything from nutrition basics to things to look out for to help you feel your best while enjoying your time abroad.

Understanding Nutritional Needs

A well-balanced diet is key to maintaining energy, focus, and overall well-being—all of which can help make your au pair program year even more successful. From taking great care of your host children to excelling at the enhancement of an au pair’s English skills, prioritizing essential nutrients can help support an active lifestyle and prevent fatigue. Here are some of the basics of our nutritional needs:

1. Macronutrients

Carbohydrates: The primary source of energy. Choose complex carbs like whole grains, legumes, fruits, and vegetables rather than refined sugars and processed foods.
Proteins: Essential for muscle repair, immune function, and enzyme production. Choose lean meats, poultry, fish, eggs, dairy, tofu, lentils, and beans.
Fats: Necessary for brain function and hormone production. Healthy fats come from avocados, nuts, seeds, olive oil, and fatty fish.

2. Micronutrients

Iron: Important for oxygen transport in the blood. Found in red meat, spinach, lentils, and fortified cereals.
Calcium and Vitamin D: Essential for bone health. Get calcium from dairy products, almonds, and leafy greens, and vitamin D from sunlight or fortified foods.
Folate: Supports cell growth and is vital for reproductive health. Found in leafy greens, citrus fruits, and beans.
Omega-3 Fatty Acids: Supports brain function and reduces inflammation. Found in salmon, flaxseeds, and walnuts.

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Common Food Challenges in the U.S.

Adjusting to the large variety of new food options and eating habits can be quite a shock for au pairs when moving to the U.S. Many au pairs find themselves navigating larger portions, processed foods, and a different grocery selection than they are used to. Here are some of the most common nutrition challenges and how to manage them:

1. Processed and Fast Foods

Fast food is convenient and widely available in the U.S., making it easy to fall into unhealthy eating habits. While there are no issues with having fast food an occasional treat, relying on fast food regularly can impact your overall health. Here are some examples of foods that should be enjoyed in moderation.

Fast food burgers and fries
Pre-packaged snacks
Sugary cereals and beverages
Instant noodles and frozen meals

Tip : *If you look at the listed ingredients of a pre-packed food or beverage and cannot locate three or more of those listed ingredients at the grocery store, then it is best to enjoy that food in moderation*

Solution: Opt for fresh, whole foods. Plan meals in advance and read nutrition labels carefully.

‍2. Portion Sizes‍

American portion sizes tend to be larger than those in other countries, leading to overeating and unnecessary calorie consumption.

Solution: Be mindful of portion sizes. Use smaller plates, share meals when dining out, and listen to your body’s hunger cues.

3. Hidden Sugars and Sodium

Many American foods contain higher levels of sugar and sodium, which, if consumed in excess, can contribute to weight gain and health issues like high blood pressure.

Solution: Reduce the consumption of processed foods. Check out nutrition labels on processed foods and opt for lower-sugar or low-sodium options if available. Choose whole foods and cook meals at home whenever possible to have more control over ingredients.

Tips for Healthy Eating in the U.S.

Navigating American grocery stores can be overwhelming at first, but learning what to look for in food when shopping can help guide your path to healthy living.

1. Grocery Shopping Smartly

Shop at farmers' markets for locally grown, organic produce. When at the grocery store, stick to the outer perimeter of the store where you can find fruits, vegetables, meat, dairy, etc.
Choose organic and minimally processed foods when possible.
Work with your host family to plan a weekly menu for family meal time to avoid impulsive, unhealthy choices.

2. Cooking at Home

Cooking at home ensures better control over ingredients in the dish and portions.
Try preparing meals from your home country with locally available healthy substitutes.
Have fun in the kitchen with your friends and host family and discover new recipes that encourage creativity and discovery, which also help contribute to a healthy and balanced diet.

3. Hydration

Aim for at least 8 cups (64 ounces) of water per day.
Reduce consumption of sugary sodas, high-calorie coffee drinks, and alcoholic beverages.
Herbal teas and infused water can be good alternatives for variety.

4. Eating Out Mindfully

Opt for grilled or baked proteins over fried options if available.
Request dressings and sauces on the side to control added fats and sugars.
Choose whole grains and vegetables over white bread and fries.

5. Adapting Your Cultural Diet

Find local international markets for familiar foods from home.
Incorporate traditional dishes using healthier cooking methods, such as steaming instead of frying.
Balance comfort foods with fresh produce and whole grains.

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Sample Meal Plan for a Day

Here are a few healthy food ideas you can introduce in to your diet!

Breakfast:

Scrambled eggs with spinach and whole-grain toast
Greek yogurt with honey and mixed berries
A cup of green tea or black coffee

Snack:

A handful of almonds and walnuts
A banana or apple with peanut butter

Lunch:

Grilled chicken or tofu with quinoa and roasted vegetables
A side of mixed greens with olive oil dressing

Afternoon Snack:

Hummus with carrot and cucumber slices
A smoothie with almond milk, banana, spinach, and chia seeds

Dinner:

Baked salmon with brown rice and steamed broccoli
A small bowl of lentil soup

Evening Snack (if needed):

A piece of dark chocolate with herbal tea

Importance of Physical Activity and Sleep

Along with maintaining a healthy and balanced diet, making sure you can incorporate physical activity is key to maintaining your overall wellness. By adding exercise into your daily routine, you not only feel less stress, but you’re also welcoming other health benefits like increased focus and a boosted immune system.

1. Exercise

Aim for at least 150 minutes of moderate aerobic activity per week (e.g., walking, jogging, cycling, swimming).
Include strength training exercises at least twice a week.
Engage in activities that you enjoy, such as dance, yoga, or hiking.

2. Sleep

Aim for 7-9 hours of sleep per night.
Avoid heavy meals and caffeine close to bedtime.
Maintain a consistent sleep schedule to regulate energy levels and metabolism.

Conclusion: How To Make Your Program Year the Best!

Maintaining proper nutrition as a young adult living in the U.S. from another country requires mindful eating habits, incorporating less processed foods, and an active lifestyle. By focusing on whole, nutrient-dense foods, finding healthy cooking methods like baking or steaming, and practicing portion control, it is possible to maintain a balanced diet that supports overall well-being. Prioritizing hydration, physical activity, and sufficient sleep will further enhance health and energy levels. Eating well and keeping health top of mind does not mean missing out on cultural experiences. With a little planning and awareness, you can embrace the fun and diverse food landscape in the U.S. while nourishing your body and gaining new and exciting experiences!

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