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9 Healthy Eating Tips from Around the World

9 Healthy Eating Tips from Around the World
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A glass of red wine or a spicy cuisine…

A traditional Chinese diet or a rich French meal…..

Variety is the spice of life and the essential ingredient to stay healthy.

Want to look young and feel lively and active? The solution lies in the diverse healthy eating habits of people around the world. By making small lifestyle changes that include food rich in all the nutrients and some physical activity you can live a healthy life.

Discover some of the easy healthy eating tips that will help you live a longer and a healthier life!

Healthy trip around the world

Let me share some of the healthy eating habits from around the world and also the ways you can incorporate these healthy habits in your lifestyle!

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1. Greece

Diet rich in omega-3 fatty acids

Greece healthy eating

The moment we think about the Mediterranean, what comes to our minds are the olive trees! Olive oil and fish are the most important ingredients of the Mediterranean diet. Their diet contains many monounsaturated fats and polyunsaturated fats. It is rich in omega-3 fatty acids which is good for health. The presence of these healthy fats in the diet reduces the risk of cardiovascular diseases, reduces inflammation, and prevents cancer and Alzheimer ’s disease.

Do as they do:

  • Use olive oil for its monounsaturated fat and greater quantities of antioxidant compounds.
  • Nibble few nuts such as almonds, cashews and walnuts daily.
  • Eat fish which is rich in omega-3.

 

2. Italy

Red Wine in moderation has many health benefits

Italy healthy eating

In the year 2014, Italy was ranked third for its consumption of red wine. According to the research, red wine contains elements like ‘quercetin’ and ‘resveratrol’. These elements known as polyphenols, lowers cholesterol levels and maintains blood pressure. It also prevents cancer. It also prevents many liver diseases and type 2 diabetes. It prevents dementia and many age-related diseases.

Do as they do:

Enjoy a glass of red wine with your meal. For women, moderate drinking is one glass a day and for men, two glasses.

3. China

Slow eating and a healthy diet

China healthy eating

A research revealed that slow eating leads to less calorie intake. People who eat fast have greater risk of being obese and also suffer from cardiovascular diseases. Chinese eat with chopsticks and this slows down their eating speed. Secondly, the traditional Chinese diet is rich in nutrients. They prepare their meals on a low heat which preserves the vegetables’ nutrients. Chinese include lots of Garlic which is rich in allicin that has both antibacterial and antioxidant properties. This maintains your blood sugar level.

Do as they do:

  • Eat slowly and cook your food on a low heat to preserve its healthy nutrients.
  • Include green tea in your daily habit which is a common Chinese beverage rich in antioxidants.

 

4. India

Spice it up

India healthy eating

Indian cuisine contains plenty of spices, which not only gives the food a yummy flavor and an appealing color but also has many health benefits. Some of the most regularly used spices are cumin, coriander, turmeric, cinnamon, spicy red chili pepper, cardamom and curry. Replacing salt with spices has twin benefits. Firstly less salt consumption leads to lowering of blood pressure thus reducing the risk of heart stroke. Secondly spices contain elements that have antimicrobial, antioxidant, anti-inflammatory, and anticancer properties.

Do as they do:

  • Try different spices from India and around the world.
  • Stay away from processed food which contains too much of salt.

 

5. Ethiopia

Adopt a plant-based diet

Ethiopia healthy eating

Traditional Ethiopian cuisine is based on root vegetables and beans. They have a plant-based diet and less of dairy and animal products. One of the major grains used by Ethiopians is teff. It is an unrefined grain with exceptional nutritional qualities. Injera is a traditional Ethiopian flatbread which is made from teff flour ad is rich in fiber, vitamin C, and proteins. Vegetarians have lower chances of being obese or suffering from diabetes, hypertension and other heart diseases. A study revealed that if you replace refined grains and red meat with whole grains, you increase your life by 8 to 20%.

Do as they do:

  • Eat a diversity of ancient grains
  • Replace red meat with beans and grains.
  • Try making injera yourself or you can cook teff grains in water and substitute it for the rice.

 

6. Mexico

Love your lunch

Mexican-food healthy eating

The Mexican culture comprises of a mid-day feast which they call it almuerzo. For them, this is the major meal of the day and one of the major healthy eating habits. A research suggests that our body is less responsive to insulin at night. So a meal later in the day leads to weight gain. If you want to avoid gaining weight and curb overeating at night, have a large nutritious midday meal.

Do as they do:

  • Eat a big meal in the afternoon.
  • Prevent overeating later in the day.

 

7. Japan

Stop eating before you are full

 

Japanese-Meal healthy eating

What is the secret behind Japanese being so slim? It is their diet control that gives them good health and longevity. They eat till they are 80% full. This controls their blood pressure and maintains sugar level and cholesterol thus preventing cardiovascular diseases. A nutrient rich diet slows down aging and makes you look young. Another Japanese habit that you can bring home is their eating culture where a lot of emphasis is given on the presentation. Small amounts of colorful veggies make a visually tempting and healthy plate. It keeps calories in check and also contains plenty of minerals and vitamins.

Do as they do:

  • Eat slowly because your brain takes around 20 minutes to register fullness.
  • Eat in small portions to prevent overeating.

 

8. France

Indulge in a treat and enjoy it

France healthy eating

The “French paradox” means that despite the consumption of high amount of cholesterol and saturated fats, French people are healthier than other food-obsessed people. Scientists attribute this to their red wine consumption. However it was discovered that French portions of food were usually smaller than others. This means that they enjoy a rich cuisine, but in moderation. Their diet is healthy and contains less calories as compare to those of North Americans.

 Do as they do:

  • Eat small quantities of rich foods.
  • Relish the smell, texture and taste of food.

 

9. Poland

Eat more meals at home

Poland healthy eating

Poles believe that eating at home keeps them healthy. They cook meals at home using the common ingredients such as fruits, vegetables, and grains.

Cooking at home helps them cut down on calories and increase the nutrients. Studies also reveal that home-cooked meals are healthier as compared to those served in the restaurants.

Do as they do:

  • Prepare healthy meals at home.
  • Utilize the leftovers in another dish.

Every country around the world has its own style of eating.  There is no universally “healthy” diet. But still, the traditional diets of some of these countries with lower rates of chronic diseases have a few standout elements in common. They emphasize eating healthy fats and lots of veggies. Mix elements from these varieties of diets and create your own healthy eating.

 

Comments (47)

  • Hi Sonal,
    This is very interesting and informative post.
    Glad to read about different country’s style of eating. Very interesting indeed!
    Thanks for sharing, I am here today via Edward Thorpe’s Facebook note.
    May you have a great rest of the week

    Best
    ~ Philip
    Philip V Ariel recently posted…Cancer patients shouldn’t die The cure for cancer is already foundMy Profile

    • Author

      Hi Philip

      Thanks for your wonderful feedback.

      Glad that you liked the post.

      Keep writing in

      Have a nice day!

  • Hi Sonal di
    Amazing collection indeed. So far as foreign dishes are concerned, I like chinese.
    Chowmin is my favorite. Would love to try all if possible.
    Mexican and French is what I would be having my eyes on. 😛
    THanks for healthy collection. Thanks . You just bring water in mouth. Really. I want a treat from your side. Lol ….. 😛 😛
    Thanks for sharing di . Have a nice healthy day 🙂
    Vashishtha Kapoor recently posted…10 Best Atif Aslam Love and Sad SongsMy Profile

    • Author

      Hi Vashishtha

      Great to have your wonderful feedback. Well Chinese is one of my favorites also. I love Italian cuisine as well.

      I hope you enjoy all the dishes. Definitely a treat and that too of your choice.

      Keep writing in

      Have a nice day!

  • Hi Sonal,

    What a nice little overview of international eating tips.

    I’m Italian, so I’m partial to that. It’s a lot more than the red wine, of course, but I’m glad you pointed out the great benefits of adding red wine to your diet. More often than not, I’ll have a glass with dinner, and besides the fact that I love it, I do feel it keeps me feeling great.

    -Donna
    Donna Merrill recently posted…Add Recurring Income To Your Online BusinessMy Profile

    • Author

      Hi Donna

      Am glad that you liked the post. I know its lot more than the glass of red wine but its something that the Italians include in their meals. It also has many health benefits. My personal favorite is the home-cooked food.

      Keep writing in

      Have a nice day!

  • Hi Sonal,

    It’s interesting…

    Each and every one of these places offers something valuable in regard to healthy living.
    I had recently watched a documentary that featured a few of these countries and what has happened to the health conditions of their population – thanks to the introduction (and growth) of fast foods, soft drinks and other corporate sponsored products. This is what seems to be (one of) the culprits to the decline of well-being.

    Out of all of these, I most appreciate the concepts of the plant based diet, enjoying our treats and cooking at home.
    Dana recently posted…How to Use Anger Constructively (Instead of Allowing it to Consume You)My Profile

    • Author

      Hi Dana

      Its true that every place has something different to offer. They have their own healthy eating habits. It all depends on our choices and how many healthy habits we bring home.

      My favorite is home cooked food anyday!

      Keep writing in

      Have a nice day!

  • A very interesting article Sonal. I enjoyed reading about all these different diets from around the world.

    I was watching a TV program last week where they did an experiment on olive oil. A scientist has discovered some proteins in people’s urine that are indicative of heart disease long before the people have any physical symptoms. One group of people in the study had raw olive oil every day for a week and the other group had a different oil. The ones who had the raw olive oil had reduced proteins in their urine. They said that heated olive oil did not have the same effect which I found surprising because the people in the Mediterranean use olive oil a lot in cooking yet they have a low incidence of heart disease. I suspect that the high intake of fresh fruit and veg have something to do with it too. Or perhaps it’s the red wine!

    • Author

      Hi Sandy

      Thanks for your valuable feedback. even I have read at many places that raw olive oil is much better than the heated one. the discovery you are talking about is really surprising as the Mediterraneans cook all their food only in olive oil.Yes, perhaps its the effect and some health benefits of red wine.

      Keep writing in

      Have a nice day!

  • Hi Sonal,

    What a delicious collection of healthy food ideas from around the world. I actually do many of these but have not thought of them as prominent in certain regions of the world. This makes it so clear and I will easily remember as I enjoy that piece of cheese, tasty dessert or glass of wine.

    Thanks for sharing this valuable information.

    Warmly,

    Dr. Erica

    • Author

      Hi Erica

      Thanks for your valuable feedback. Its true that evry region has its own healthy eating habits and we should try and bring home some of them. My favorite is cooking at home.

      Keep writing in

      Have a nice day!

  • Hi Sonal ,
    this is a nice post about the food of different countries.
    Unfortunately in our time often these traditions disappear.
    In many countries, fast food replaced the traditional meals.
    I had a taste from all of them,I like the spicy Indian food and
    what would the world do without all this beautiful variety?
    I hope people keep cooking traditional food.
    I remember in Rome Italy, there was no fast food restaurant
    and the people rejected the opening of one and started the
    slow food movement.
    Thank you for this post it did bring memories back.
    Erika
    Erika Mohssen-Beyk recently posted…Self Awareness – Hema’s JourneyMy Profile

    • Author

      Hi Erika Mam

      Glad that you liked the post. No doubt spicy Indian food is yummy and delicious and must be the favorite of many. I mostly prefer to eat home cooked food. Fast food is good only once in awhile.

      Thanks for the wonderful feedback

      Keep writing in

      Have a nice day!

  • Hello,

    I love Indian food so much. Here in USA I love to eat “Masaala Dosa”. Its so yummy. Thanks for giving me a information about spices used in Indian food. I will try to make Indian food at my home by using different spices.

    ~Dr. Diana Hardy

    • Author

      Hi Diana

      Thanks for visiting my blog and sharing your views.

      Indian food no doubt is delicious and yummy. You must definitely try Indian spicy home-cooked food. You will love it. And if you want to ask anything about Indian cooking, you can always write in to me.

      Keep writing in

      Have a nice day!

  • Hi Sonal,

    Never heard of the unrefined grain, teff. I’m going to tell Mrs Thorpe about it. (the odds are 7 to 5 that she already knows something about it). I’d like to try it because I’m just not a fan of rice. (she is)

    This must’ve been a fun post to do. Very readable and well written.
    Thanks,
    Edward
    Edward Thorpe recently posted…16 Lessons They Forgot To Teach You In SchoolMy Profile

    • Author

      Hi Edward

      Thanks for your valuable feedback.

      I have heard about teff but somehow couldn’t get hold of it. Ya you must try it. I really enjoyed writing the post.

      Keep writing in

      Have a nice day!

  • Hi Sonal,
    I first heard tips from Poles. I opted for the tips:
    -eat more vegetables,
    -eat no less than 20 minutes,
    -eat more fish.
    Excellent article. Thanks for your work!

    • Author

      Hi Nadya

      Am glad that you liked the post. Do try other healthy eating tips as well. Hope you will enjoy spicy Indian food as well.

      Keep writing in

      Have a nice day!

  • Hi Sonal,

    This is the first time I am visiting your blog .. a very interesting blog indeed. I am a great fan of Japanese, Mexican and Mediterranean dishes apart from Indian food, so I particularly enjoyed reading your post. Very well written and informative 🙂

    Regards,
    Sarika
    Sarika Nair recently posted…What is Maternal-Fetal Medicine or MFM?My Profile

    • Author

      Hi Sarika

      Thanks for visiting my blog and your wonderful feedback. am glad that you liked the post. Do try other foods also, hope you like them.

      Keep writing in

      Have a nice day!

  • Hi, Thanks for sharing all these sumptuous dishes from all over the world. I do love Japanese food, and they are really very healthy . Thanks for sharing an informative post.
    sherill recently posted…Breakthroughs Live Tour – Join me!My Profile

    • Author

      Hi Sherill

      Thanks for visiting my blog and your valuable feedback. I hope you enjoyed the post. Well try the foods of other countries as well, I hope you will enjoy eating the.

      Keep writing in

      Have a nice day!

  • Hi sonal.
    This is first time i m visiting your blog and i like it.i knew some of them but not all.i like italian ,chinese &ofcourse our indian homemade.
    Its very informative for people like us who don’t know about different traditions and food of these countries.keep writing & thanks for helping us getting informations around the world.

    Cheers
    Sachin

    • Author

      Hi Sachin

      Thanks for visiting my blog and sharing your wonderful feedback.

      I hope you enjoyed the post. Do enjoy the foods from all over the world.

      Keep writing in

      Have a nice day!

  • I love how you put up great tips on this article. I could definitely go with Japan, Italy and Greece! Its a fun read and very informative.

    • Author

      Hi Deborah

      Glad that you liked it! I will also go with Italy and Greece.

      Have a nice day!

  • This is a very informative post Sonal. Thank you so much for taking the time to share this.

  • I really enjoyed this overview of different tips from around the globe! It’s interesting to see all the different concepts – like small meals vs. large ones.

    • Author

      Hi Kaitlyn

      Thanks for visiting my blog and sharing your feedback. Glad that you liked the post!

      Keep Visiting!

      Happy Diwali 2016!

  • Been trying be healthy and fit for the longest time! Gotta try these tips. Thank you Sonal for this helpful post!!

  • Hey Sonal,

    I wish I could have a world trip to enjoy these delicious foods. Nice post having the brief information of health benefits of the food around the world.

    I like the eating habits of Japan and Poland the most. I will learn to eat till eighty percent full and I prefer the food made at home. These pictures are really nice and make me feel hungry.

    I love Indian food from my heart but we should always try to discover new taste around the world. Nice post Sonal and keep writing.

    Have a nice day. With regards,

    Suraj Kumar

    • Author

      Hi Suraj

      Thanks for visiting my blog and sharing your views. I also love Indian food the most but as you said trying foods of other countries is really interesting. Love to try different tastes.

      Glad that you liked the post.

      Have a nice day!

  • Hi Sonal, I am a huge fan of Mediterranean dishes but Japanese food is more healthy even if it feels strange for Europeans. But I like their habit of eating till they are 80% full. Thanks for helping us getting this information.
    James recently posted…Best Ice MakersMy Profile

    • Author

      Hi James

      I agree with you that Japanese food is very healthy. I hope you will enjoy other countries’ foods as well.

      Keep writing in

      Have a nice day!

  • hmmm italian food! it’s the best one for me! 🙂

  • This is amazing! It’s very interesting to find something healthy to eat no matter wherein the world. Thank you for sharing this! Great work!

  • Hi sonal,
    this is a nice overview of international eating habits. I was hoping to see more of African dishes dishes though. The Ethiopian meal is one of my favourite. I can eat Injeera with basically anything.
    Odessa recently posted…Niacin Max Review – Best Supplement for BodybuildersMy Profile

    • Author

      Hi Odessa

      Thanks for visiting my blog and sharing your feedback. Glad that you liked it.

      Hope to see you soon again!

      Have a nice day!

  • Well, Sonal. A wonderfully refreshing approach to talking about good eating habits, from around the World. I love to eat slowly and to really taste and enjoy every bite and tidbit of the food! I found a plugin for WordPress that makes a small Health Forum. Are you using WP for this blog? My Forum will be in the link under my name if you’re interested. Thanks for a highly educational article, Sonal.
    Geoff Dodd recently posted…Diabetes Treatment GuidelinesMy Profile

  • Great article, Your article provides health tips and fitness strategies that help us to reach our goals in no time.

    • Author

      Hi Adam

      Thanks for visiting and sharing your feedback. Its a great motivation.

      Have a nice day!

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