It’s like freshman year all over again…the dreaded thought of weight gain. In a foreign country with an entirely different diet than the States, it can be hard to maintain your weight and fitness—especially when you have to juggle class, exploring your new home, and venturing off on the weekends to new places! Not to mention having a host mom who likes to fill your plate with three courses at 8 pm. Others try to save money or avoid the weight sitch entirely by eating infrequently and as little as possible—no buono!

Food is an important part of every culture. Italy is all about the pasta, bread and vegetables, versus Americans chowing down on hotdogs and hamburgers. But if you look around Italy, you’ll see mostly skinny or average weight citizens ordering light lunches and big dinners. So how can you handle a pasta lunch, and a pasta dinner followed by potatoes, meat and salad, and ending with a fruit salad? You have to keep your food quantities in perspective. Follow the culture. If they eat a lighter lunch, follow suit. You might get hungry again before dinner if you’re used to eating earlier or having a larger lunch, but give yourself some time to adjust. Grab a snack or go exploring to keep your mind off food (though passing so many little gelato stores might make it worse). After an adjustment period, you’ll be able to eat on the same schedule as the Italians, or whatever culture you’re experiencing, do.

Saving money is always a concern when abroad, but don’t let that keep you from eating! You don’t have to go to a nice restaurant every time you want to eat. Check out grocery stores—they often have cheap, already made options for lunch or ingredients to make your own. Go out to eat with a large group and try sampling a variety of dishes; by splitting the bill, you’ll still get all the flavors of your country at a lower price then trying to work your way through the restaurant’s menu on a variety of visits. Also, simply checking out the smaller cafes and lesser known restaurants on side streets could lead to big money savings—and having a secret hangout!

Besides money and weight gain, others are just concerned about pleasing their host families. When you first arrive, just talk about what you can or can’t/won’t eat and go from there. Get a sense of their eating habits—how much they eat and when they eat—and try to mimic them as much as possible. They want you to have a good time studying abroad and want to make the adjustment easier, which can mean making you feel at home with a big hearty meal. Don’t feel like you have to eat it all. Learn how to say “I’m full” or something along those lines, and politely decline. They won’t be offended and it can actually help them learn how much food they should make so it’s sufficient for the whole family.

Most importantly, you need to enjoy your abroad experience. Don’t let counting calories or coins hold you back from eating and doing what you want to do. Once you immerse yourself in the culture, measuring out everything you eat won’t matter anymore. Besides, there’s always time to lose weight if you need to or form a stricter budget for the rest of your stay. In the meantime, buon appetito!