She Strengthens

The Global Plate: A Culinary Journey to Better Health

As the world grapples with rising rates of obesity and chronic diseases, it’s clear that our diets play a significant role in our overall health. In the United States, nearly 40% of adults have obesity, and an alarming 70% are overweight. But what can we learn from countries with lower rates of obesity and chronic disease?

A World of Inspiration

From Japan to Ethiopia, France to India, each country has its unique culinary traditions and healthy eating habits. By exploring these international cuisines, we can discover new flavors, ingredients, and eating practices that can help us create a healthier relationship with food.

Japan: The Art of Balance

In Japan, the emphasis is on presentation and balance. Small portions, colorful seasonal vegetables, and carefully selected ingredients come together to create a visually appealing and healthy plate. Limit your intake of fish high in mercury, like tuna and mackerel, and opt for lower-mercury options like salmon and shrimp instead.

China: The Joy of Slowing Down

In China, using chopsticks can help you eat slower, which often means eating less. Research suggests that faster eaters are more likely to have obesity and a higher risk of type 2 diabetes. Limit Americanized Chinese dishes like orange chicken, which are high in sugar and unhealthy fats, and opt for lo mein or stir-fry veggie options instead.

France: Savoring the Experience

In France, food is associated with pleasure, not just health. By savoring each bite and enjoying the company of others, the French approach to eating is more mindful and enjoyable. Limit daily pastries, which are high in refined carbohydrates, sugar, and fat, and save them for occasional treats.

Ethiopia: The Power of Teff

In Ethiopia, traditional cuisine emphasizes root vegetables, beans, and lentils, with minimal dairy and animal products. Teff, a nutrient-rich flatbread, is a staple in Ethiopian cuisine. Try making injera at home or cooking teff grains as a substitute for rice. Limit serving family-style, which can make it difficult to control portions.

India: Spicing Up Your Life

In India, spices like turmeric, ginger, and red pepper add flavor and health benefits to dishes. Aromatics like onions and garlic can lower your risk of heart disease. Limit creamy sauces, which are high in saturated fat, and opt for tandoori-grilled meats, “lite” coconut milk, and tomato-based curries instead.

Mexico: The Midday Feast

In Mexico, the largest meal of the day is often eaten at midday. Research suggests that eating a big meal late in the evening may contribute to weight gain. Limit refried beans, which are high in calories, and opt for dried or low-sodium canned beans instead.

Italy: Wine and Dine

In Italy, moderate wine consumption (one glass per day for women, two glasses per day for men) can reduce your risk of heart disease and extend your life. Limit pizza, which is high in calories, refined carbohydrates, saturated fat, and sodium. Make your own pizza at home using fresh ingredients and a thin crust for a healthier alternative.

Greece: Portion Control

In Greece, the Mediterranean diet is renowned for its health benefits. Traditional Greek cuisine emphasizes fruits, vegetables, whole grains, and legumes, with small amounts of meat, fish, dairy, and olive oil. Limit gyros, which are high in sodium, and opt for healthier alternatives like grilled meats and vegetables.

Sweden: Rye and Reason

In Sweden, rye bread is a staple, rich in fiber and nutrients. Try making sandwiches on rye for a fiber-rich alternative to white or whole-wheat bread. Limit smoked salmon, which is high in salt, and try making your own smoked fish at home instead.

United States: Going Local

In the United States, regional dietary patterns offer healthier alternatives to the Standard American Diet. Look to San Francisco for inspiration, where locally grown food is a staple. Limit processed foods with unpronounceable ingredients and opt for whole foods, meals you prepare yourself, and low-sodium canned vegetables.

The Takeaway

There isn’t one universally healthy diet, but certain principles are common across countries with lower rates of chronic diseases. By emphasizing variety, fruits, vegetables, legumes, and healthy fats, and savoring our meals, we can create a healthier relationship with food. Mix and match elements from these international cuisines to create your own version of delicious, healthy eating.