idk..... short of maybe googling stuff like, typical cambodian foods-- and looking for pictures that approximate what you ate, which would get you the name of the dish and trying to find some nutrition information online..... or finding someone who speaks english and could tell you what you're eating..... Or get someone back home to buy a couple cookbooks that contain the standard fare for the countries you're in, with lots of pictures, so you can learn what some of those dishes are and do some approximates on nutrition information....
Otherwise, I'd go by the seat of the pants (so to speak) and not count calories so much as go by healthy eating guidelines. Lots of low starch vegetables, go easy on the noodles/ starches, get some protein. Avoid cream sauces and fried/ battered foods. Especially cut out any junk food and sugary dessert type stuff. If you're invited to a dinner and it would be rude not to eat something, take a small portion. Maybe you can load up on whatever fruits there are and some nuts, and use those for snacks.
Ruth in Cookeville, TN Central Time Zone
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