Eating a healthy, balanced diet is an important part of maintaining now only your shape, but also provides a good health, and can help you feel your best. A good diet is a nutritional lifestyle that promotes good health. Eating a wide range of foods will ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.
Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. It is recommended that men have around 2,500 calories a day while women should have around 2,000 calories a day. Most adults are eating more calories than they need, and should eat fewer calories.
We gathered information across the globe for the past few weeks, now we will give you the key to a good, healthy eating habits by using some foreign country’s eating habits for a healthy life.
It’s all in the presentation. We all know about the health benefits of seafood, which is omega-3s!. One unexpected habit to steal from Japanese eating culture is the emphasis placed on food’s appearance. Small portions and colorful, seasonal vegetables make for a visually appealing — and healthy — plate. The small portions may help to keep calories in check, while bright veggies provide a range of healthy vitamins and minerals .
Japan is also avoiding fish that is high in heavy metals. Mercury, an element that can cause nervous system damage, is particularly prevalent in predatory species like tuna, king mackerel, and swordfish.
An Indian cuisine features tons of spices, which add yummy flavor, appealing color, and surprising health benefits. Spices like turmeric, ginger, and red pepper may help to lower cholesterol. Frequently used aromatic ingredients like onions and garlic can lower lipid levels in blood, which could lower risk of heart disease .
As for the Indian culture, they are avoiding creamy sauces, but only if you’re limiting saturated fat. Many recipes are unexpectedly high in saturated fat thanks to ghee (aka clarified butter) and full-fat coconut milk. Those looking to avoid or reduce saturated fat in their diets should take it easy on the rich dishes. Sub in tandoori-grilled meats and tomato-based curries instead.
In Italy, having a glass of wine regularly is good, just make sure you don’t overdo it. Research has shown that moderate wine consumption — one glass of wine per day for women and two glasses per day for men — can actually increase longevity and reduce risk for cardiovascular disease. Just make sure to stick to wine with meals, because drinking outside of mealtime may raise risk for heart disease.
What to avoid? Of course, pasta. A pasta-heavy diet has been shown to increase cardiovascular risk and blood glucose in otherwise healthy Italians . Give Italian night a healthy makeover by subbing spaghetti squash for regular noodles and top with a veggie-rich sauce.
The health benefits of the Mediterranean diet are old news at this point. Although Mediterranean dishes usually contain some olive oil, cheese, and meat, these caloric ingredients are used in moderation. Traditional Mediterranean cuisine focuses on lots of plants (fruits, veggies, grains, and legumes) with only small amounts of meat, dairy, and olive oil. Fish rich in omega-3 fatty acids round out the nutritional profile of this traditional diet.
Familiar with Phyllo dough? Although dishes like spanakopita and baklava contain some healthy ingredients like spinach and nuts, the buttery pastry provides quite a bit of refined carbohydrates. A typical entrée-sized portion of spanakopita can contain as much saturated fat as a bacon cheeseburger! Try a phyllo-less version of spanakopita for a healthier alternative and trade out the baklava for some honey-sweetened Greek yogurt as dessert.
5. United States
The “Standard American Diet” (SAD) is indeed sad, but some regional dietary patterns offer healthier alternatives. Frisco residents are known for eating on locally grown food. Fruits and veggies grown nearby often contain more nutrients and fewer pesticides than produce that must travel long distances from farm to table.
What to avoid? Chemicals you’re unsure of. Pizza, cheeseburgers, and French fries are obvious “skip” foods, but there are a number of potentially harmful chemicals in American food. Read nutrition labels carefully — in general, the shorter the ingredient list, the fewer chemicals and additives in a given food.