Nutritional Habits of Healthy Countries

Healthy Habit 1: In China and Greece they eat plenty of produce and whole grains

The Chinese diet, consists primarily of vegetables, fruits, and whole grains. Iin Greece, vegetables and legumes are main meals, not side dishes.

Research finds that three servings or more a day of produce can lower the risk of stroke, heart disease, and some cancers. Harvard University's Nurses Health Study, for example, which examined almost 85,000 women over a 12 to 14 year period and found that those who ate the most fruit and vegetables had a 20 percent lower risk for heart disease.

Healthy Habit 2: Savor leisurely dining the way they do in Countries like Italy, France, Spain, Greece, Japan

A meal in these countries often lasts several hours. It's recommended we eat slowly, preferably at regular times of the day, and in a pleasant environment. Sharing a meal is so important that Greeks call someone a friend by saying we have shared bread together.

For the French, Italians, and Spanish, meals provide quality time with friends and family, a practice that encourages healthful bonds. Eating comfortably and slowly discourages overeating and fosters relaxation, which aids digestion. The body processes food more easily and efficiently when it's calm.

Healthy Habit 3: Practice portion control as in France and Japan

An average meal in France is 25 percent smaller than one in America. The study also found that a typical carton of yogurt sold in Philadelphia was 82 percent larger than one offered in Paris, and a soft drink was 52 percent larger. In Japan, foods also come in smaller sizes and are often eaten out of bowls, rather than large plates or platters. Cutting back portions can make a world of difference.

Healthy Habit 4: Eat a variety of unprocessed, fresh foods like Italy, France, Greece, Japan, and sometimes the United States

Shopping in countries such as France and Italy may also involve several stops -- at the butcher, the greengrocer, and the baker --which not only increases the shopper's activity level, but also results in meals made with unprocessed ingredients. Studies show that fresh foods provide more fiber; fewer calories, saturated fats, and trans fats; and less added salt and sugar.

Healthy Habit 5: Spice up your plate the way countries like India, China, Thailand, the United States do.

Herbs and spices add delicious, and healthful flair to your plate. In addition to being low in calories and fat free, researchers are discovering that herbs, such as garlic, thyme, and rosemary, and spices, like cinnamon, cloves, and curcumin (also known as turmeric), may fight disease. One 40-day study of 60 people with type-2 diabetes found that consuming half a teaspoon of cinnamon twice daily significantly lowered subjects' blood sugar and cholesterol levels.

Make sure fresh, delicious herbs are available year-round, start a container garden on your windowsill. You can also experiment with using unfamiliar spices on familiar foods. Roasting a whole chicken in paprika, or curry powder. Rub the chicken well with the powder, then roast until juicy and tender. Sprinkle of ground cumin, a touch of ground cinnamon, and a pinch of nutmeg or coriander after rice cooks to add bold flavor and aroma. You can also add fresh herb leaves, such as basil, mint, or tarragon, to salads for a flavor boost.

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