How to follow a healthy diet and maintain a balanced weight in the UAE

Living a healthy life in the United Arab Emirates can feel challenging due to the fast-paced lifestyle, the wide availability of fast food, and the high temperatures that often make outdoor exercise difficult. However, more and more people are looking for a realistic and sustainable way to take care of their bodies, maintain a healthy weight, and feel more energized.

This article is for you, who live in the UAE and want to improve your health starting today. Here you’ll find clear recommendations on what to eat, how to organize your meals, and how to take advantage of accessible ingredients in the region, such as extra virgin olive oil, to support your wellbeing.

Why is maintaining a healthy weight important in the UAE?

In recent years, problems related to excess weight and metabolic diseases have increased. This is due to a mix of factors such as diets rich in ultra-processed foods, sedentary habits, and the stress associated with modern life.

The extreme climate also keeps many people from exercising outdoors, and cars are often preferred over walking, even for short distances. This reduces daily energy expenditure and contributes to gradual weight gain, especially when combined with poor dietary choices.

Maintaining a balanced weight is about more than appearance. It protects your heart, joints, digestive system, and mental health. A healthy diet paired with regular movement can prevent type 2 diabetes, hypertension, high cholesterol, and reduce chronic inflammation.

Principles of a healthy diet in the UAE

Eating healthy doesn’t mean giving up flavor or following restrictive diets. In the UAE, you can find fresh and accessible options that help you improve your nutrition. Here are some key principles:

• Prioritize natural foods: fresh vegetables, whole fruits, lean proteins, and healthy fats.
• Limit processed foods: cold cuts, sugary drinks, packaged sauces, baked goods, and snacks.
• Stick to regular meal times and avoid long periods without eating.
• Stay hydrated: always carry water and avoid drinks with added sugar.
• Use quality fats: extra virgin olive oil is ideal in moderate, raw servings.

Healthy meals to help you maintain a balanced weight in the UAE

Maintaining a healthy weight is not about extreme diets but about building sustainable habits that fit your lifestyle and the ingredients available. In the UAE, it’s easy to eat well using local or widely available products, both in stores and online.

Meal ideas for a healthy diet in the UAE

• Fresh salads with greens, tomato, cucumber, black olives, and white cheese. Add a spoon of extra virgin olive oil.
• Baked fish like hammour or salmon, served with steamed vegetables such as broccoli, zucchini, or carrots.
• Whole grain toast with avocado and boiled egg, perfect for breakfast or a light dinner.
• Stewed lentils with onion and tomato, a fiber-rich plant-based dish common in local homes.
• Whole fruits like green apple, papaya, or pomegranate, ideal as snacks or desserts.

Including extra virgin olive oil in your meals enhances the flavor and provides antioxidants and healthy fats that support digestion and satiety. In our online store Giving Oil, you’ll find authentic cold-pressed extra virgin olive oil for those who want to maintain their weight without giving up the pleasure of eating well.

The role of daily movement in your health

A healthy diet goes hand in hand with physical activity. You don’t need to spend hours at the gym—small actions add up:

• Walk at least 30 minutes daily, even inside malls or indoor spaces.
• Take the stairs instead of the elevator.
• Take active breaks during long working hours.
• Practice stretching, yoga, or light workouts at home.
• If possible, go to the gym 2–3 times per week to improve strength and metabolism.

The goal is to move every day, even just a little. Taking care of your body and maintaining a healthy weight in the UAE is achievable—even with a demanding schedule and hot weather. By combining a natural diet based on real ingredients with daily movement, you’re building a stronger foundation for your health.

And if on that journey you choose to include a high-quality extra virgin olive oil, remember that our store offers a truly authentic and nutritious product full of benefits.

Consistency matters more than intensity.