9 Healthy Eating Tips from Around the World

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!

1. Greece

Diet rich in omega-3 fatty acids

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

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

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

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

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

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

 

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

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

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.