culture is great but sometimes feels like trap

Few thoughts from my own experience.

Cultural food traditions are not bad in themselves. They can and should be cultivated, but not at the cost of health. You can preserve the ritual or social meaning while choosing a healthier substitute. For example, instead of ice cream, you might choose lemon or another food that still fits the occasion without undermining your health.

Many people are later surprised that they struggle with obesity or cannot control calorie intake. The problem is often that they do not know how much they are eating or how much they need. A structured approach, such as eating one planned meal, can make this easier because the total intake becomes clear.

People also want to enjoy life, but poor nutrition often destroys the very ability to enjoy it. When the diet is weak, energy, mood, sleep, and performance suffer. Then people try to compensate with more stimulation, more sugar, more coffee, or more distractions, and the cycle continues.

It is better to make imperfect progress than to wait for a perfect plan. One step forward is better than zero steps. Waiting until you can make one hundred perfect steps often prevents you from making even the first one. Change begins with the first useful action, not with a flawless system.