| Understanding what is healthy to eat seems to be a | | | | The French, Italians, Spanish, Greeks (and also Japan) |
| maze of obstacles in our modern world of processed | | | | savor leisurely dining; they give heavy emphasis to |
| and enriched food. You have to check the nutritional | | | | dine as a social event. They eat small portions at a |
| value of every product you buy at the grocery | | | | time with long meals. The time given helps in |
| store, know how to prepare them, even be cautious | | | | digestions and also prevents overeating. |
| on what is the "in" food. There is a tug-o-war on | | | | The French also like to accompany their meals with a |
| what food is good for you and what is not. Such as | | | | glass of wine. Moderate consumption of wine is |
| carbs–one day they are proclaimed unhealthy | | | | proven to increase HDL or good cholesterol and |
| then the next day you hear news that it's a | | | | prevent heart related sicknesses. |
| necessity for your body. | | | | Because of this traditional practice, France was |
| I say let's stop this food mumble jumble and go back | | | | recorded to be the country with the lowest heart |
| to the basics. Let's look back at the diets of our | | | | disease! Amen to Win |
| ancestors when obesity, cancer, and heart problems | | | | Parsley Tabbouleh is a popular example of the fresh |
| were not considered as a "trend". The traditional | | | | dishes that can be found in the Mediterranean Diet. |
| dishes of our ancestors were based from whole | | | | This mouth watering salad is very refreshing, perfect |
| foods prepared in simple healthy ways. If we return | | | | to be served in those hot summer days with friends. |
| to the old practices of eating, we'll be feeding our | | | | A research conducted by Men's Health states that |
| body the dosage of nutrients and minerals which can | | | | Portugal ranked the top spot while Spain ranked as |
| drastically help lead a healthier life. | | | | runner up to be the countries with highest nutrition in |
| To support that information, the countries with the | | | | their diets. Although Portugal is not located along the |
| reputation to have the healthiest diets are those who | | | | coast of the Mediterranean Sea, their diets have |
| still strongly put into practice the diets of their | | | | been greatly influenced by their neighboring countries. |
| forefathers. | | | | Portuguese food ranked top because besides |
| Basis of Judging Healthiest Countries in the World | | | | adopting one of the healthiest diets in the world, the |
| Since we are generally talking about the traditional | | | | countries strategic location gives access to Atlantic |
| diets of different cultures, it only gives justice to | | | | Ocean. Portuguese eat around one serving of fish a |
| acknowledge that there is no ultimate health freak | | | | day, keeping the Omega 3 part of their everyday |
| country. | | | | diet. |
| Like the assortment of flavors in our spice cabinets, | | | | Iceland has a similar diet to Portugal. Their diet heavily |
| each spice gives its own unique flavor to a dish. As | | | | consists of fish and locally grown produce which is |
| for the traditional diets of these nations, each has | | | | the reason for the Icelanders long life expectancy. |
| their own unique practice that promotes good health. | | | | Choosing locally grown food has more nutrition then |
| The countries listed below show their most distinctive | | | | imported products. Imports have heavier contents on |
| techniques that make eating such a delightful way to | | | | pesticides and preservatives. |
| lead a good life. | | | | What can we learn from this? |
| Japan | | | | Here are some practices that we can adapt from |
| I have always been awed by how the Japanese | | | | these countries: |
| would infuse their strong culture in every aspect of | | | | The Fresher, The Better |
| their lives. Their need for continuous improvement | | | | I firmly believe this golden rule of eating. Indulge |
| known as kaizen, their ingenuity on everything, and | | | | yourself in a variety of fresh, unprocessed fruits and |
| their culinary signature of fresh dishes! | | | | vegetables available in any market. Skip the canned |
| In a 2008 research, Japan was reputed to be the | | | | mushrooms and baby corn and go to the chilled |
| country to hold one of the highest life expectancies | | | | section of whole foods. Doing this can help a great |
| for women reaching the age of 85.59, and men to | | | | deal in removing processed food in your diet. Fresh |
| the age of 78.73. Japan is also acknowledged to have | | | | food provides more fiber, fewer calories, saturated |
| low adult obesity rates of only 3% in the | | | | fats, trans fats, salt, sugar, and harmful |
| industrialized world. | | | | preservatives. |
| Although the country is also well-known to have one | | | | Eat Colorful Food |
| of the highest stress levels in work and school, and | | | | Put as much color in your meal as possible, this will |
| as we all know stress is the root of most diseases | | | | help you cover the different food groups we need, |
| and sickness, their low cholesterol diet rich in fish, | | | | also it will encourage you to add a variety of |
| rice, seaweed, stews and other steamed food has | | | | vegetables and try new fruits. It is recommended by |
| worked its purpose to balance their health. | | | | the USDA (United States Dept. of Agriculture) to eat |
| Japanese from the Okinawa region, created a unique | | | | between five to thirteen servings of fruits and |
| practice called "hara hachi bu," meaning "eight parts | | | | vegetables a day for proper diet and nutrition. Focus |
| out of 10″. With this practice, Okinawans stop | | | | on brown colored food rather than white, such as |
| eating when they are 80 percent full. A perfect | | | | brown rice, brown sugar, whole wheat bread, and |
| practice to prevent over eating because it takes | | | | cereals. Whole wheat products add fiber to our |
| approximately 20 minutes for your body to realize | | | | diets. Fiber is what I call the natural cleansing sponge |
| that you are full. | | | | that helps absorb then remove toxins and waste |
| The most classic and famous traditional Japanese dish | | | | that build up in our digestive system. |
| would be the Miso soup. This soothing soup has kept | | | | Leisure Dining and Eating in Portions |
| it's simplicity over many years and is still a grand | | | | Dine with companions to make every meal a time to |
| favorite among Japanese today. | | | | spend with friends and family. It makes eating all the |
| Mediterranean Countries | | | | more healthier and fun. Especially since you can have |
| Countries along the Mediterranean Sea have a strong | | | | someone to share dessert with instead of giving in |
| fusion of culinary dishes. They take pride of their | | | | the temptation to finish everything to yourself! |
| ancestor's cuisines and practices. Countries such as | | | | Appreciate your food; as you dine, smell the food |
| France, Italy and Greece share the secrets to great | | | | and take the time to savor the flavors as you chew. |
| food and great health. Their food is so uniquely | | | | Chewing your food well helps a great deal for your |
| healthy that it has created a title of its own, the | | | | stomach to digest food faster. Proper chewing is |
| obvious "Mediterranean Diet". | | | | making your food into a rich soft mush before |
| The principle aspect of the Mediterranean Diet | | | | swallowing. For meat, try chewing it 20 times or |
| includes high consumption of olive oil, legumes, cereals | | | | more. |
| and whole wheat bread, fruits and uncooked | | | | Another way to enjoy your meals is to eat portions |
| vegetables. They moderately eat dairy products | | | | at a time. Serving several courses – salad course, |
| which consist mostly of cheese and yogurt. With | | | | then fruits, entrée, and ending with dessert or |
| meat, they eat more fish than other meat products. | | | | coffee is better then putting all your food in one |
| And the signature touch to their diet is drinking wine | | | | plate. It not only helps prevent grazing over food, |
| moderately. | | | | setting courses lets you isolate the different flavors. |
| This diet is jam-packed with real food that your body | | | | Another thing, eating fresh food first aids in digestion. |
| deserves. Fish contains Omega3 Fatty acids which | | | | Ideally it would be more effective if you put time |
| are unsaturated fats that promote overall heart | | | | between each course to be served – make |
| health. Mediterranean people love salads. Green | | | | more room for digestion and quality time for |
| vegetables contain chlorophyll - nature's healing | | | | conversations. |
| power, which works as a strong anti-oxidant. Olives | | | | Make a small buffet table. Having a separate table to |
| give an excellent source of vitamin E and iron which | | | | place your meals is a very helpful technique, since |
| also have strong anti-inflammatory properties. The | | | | you can't divide all meals into courses. A buffet table |
| fact that they use olive oil as the base for cooking | | | | weather it is breakfast, lunch, snacks, gives you |
| already makes a large impact on the health benefits | | | | more time for you to get the food and eat than |
| of their dishes. | | | | having the food served in front of you or at arms |
| Also a characteristic generally shared by these | | | | length. |
| countries is that doing the groceries is a fun | | | | Shifting your life into a more healthy solution does |
| adventurous task, a great routine to get your body | | | | start with what you eat. It's as simple as going back |
| moving. It is a lifestyle for them to go to several | | | | to the basics, when food is prepared with fresh |
| specialty shops and pick out whole fresh food, | | | | whole ingredients and eating was a form or art and a |
| instead of going to a one stop shop to buy fast | | | | social event, like the lifestyle of our ancestors. So |
| food, canned or pre-packed foods. | | | | let's bring back our traditions. |