Here and now, we will be giving you some ideas about healthy diets known all over the world. These diets are based on the experience and cultural beliefs of the people who handed these diets to generations next to them. Our forefathers may have no technical knowledge about nutrients, vitamins, and minerals but they what is good for the body. One thing common to them is discipline.
Healthiest Mediterranean Diet
The conventional Mediterranean Diet hails from Greece, Spain, and Italy. The diet promotes local produce, seasonality, and conventional food preparations. Generally, meals are family and community affairs.
Research and studies on Mediterranean diet started in 1970. Common results of these studies showed that olive oil life help us lose weight, lower risks of diabetes and heart diseases. US News and World Report has ranked Mediterranean diet as third healthiest diet from other 35 diets.
Mediterranean meals promote vegetables and fruits, nuts and legumes, whole grains, and olive oil. In moderation, they also use poultry, fish, red meat, red wine, sugar, and salt.
Try this sample recipe.
Conventional Asian Diet for Healthier Heart
A conventional Asian meal contains primarily of rice, whole grains, noodles, vegetables and fruits, nuts and seeds, legumes. Shellfish and fish are optional ingredients. Poultry and eggs should be included every week only, while red meats are taken on smaller portions and less frequent, say once a month. Sweets are eaten on a weekly basis!
A report was published showing statistics that Asians have lesser obese cases, heart and metabolic problems compared to Western nations and other urban places.
Traditional diet promotes eating of white rice as their staple food.
Learn more about making traditonal Sushi.
Conventional Okinawa Diet Boosts Longevity
Okinawa diet – the traditional meals – has about 80% carbohydrates. It was before 1940 when Okinawans (Japan) ate fish at least 3 time every week with 7 servings of vegetables, and optional one or two servings of grains each day. They ate 2 servings of flavonoid-rich soy, generally through tofu.
Okinawan meals are known for its low-calorie diet meals but rich in nutrients. Their staple food consist of rice and sweet potatoes, green and yellow vegetables, green leafy vegetables, soybean-based foods such as tofu and soy sauce, bitter melon. In moderation, they also eat seafoods, tea, fruits, and lean meats.
Okinawans today are now following the mainland diets which expose them to higher risks of heart and metabolic problems, and obesity. Those who still believe in the traditional diet have lived well and longer. World’s records state that Okinawa has the highest centenarian rates in the entire planet. Nutrition professions believed that this is due to their traditional low-calorie diet.
New Nordic Diet for Improved Heart Condition
This new Nordic diet is said to be similar to Mediterranean diet because it emphasizes on whole grains, fruits and vegetables, oil, eggs, and seafood. In moderation, they also ate meat and dairy, alcohol and dessert. At the same time, it is different from Mediterranean meals because Nordic meals use rapeseed oil rather than using olive oil. This rapeseed is a native to Nordic regions such as Iceland, Norway, Denmark, Finland, and Sweden.
A particular study on Nordic diet was published in The American Journal of Clinical Nutrition showed that a healthy Nordic meal has an effect on genes in abdominal fats which may lower risks for inflammation. Some scientists also appreciate the diet because it has socioeconomic and ecological benefits because it lessen meat production and promotes locally-produced foods rather than imported ones.
They love whole grains such as oats and rye, locally produced berries and fruits including rose hip, bilberries, and lingonberries. They also love root and cruciferous vegetables such as broccoli, beets, turnips, brussel sprouts, and parsnips. They use vegetable oil-based margarine and rapeseed oil, and love low-fat dairy foods such as fermented milk, cheese, and milk. For meats, the diet includes pork, beef, reindeer, and lamb, and for seafood, they love herring, salmon and mackerel. The diet less desserts including baked foods containing oat bran. They also promote chives, parsley, horseradish, dil, and mustard.
Click here for Turbot in Breadcrumbs recipe.
French Paradox Diet for Healthy Heart and Weight
French Paradox is a famous slogan originally used in late 1980 that defines observation that French people have lower coronary heart problem incidence. It is a paradox thing because if we are to believe that saturated fats are linked to heart problems and diseases, then the French people would have higher rates of heart diseases.
These people love wine, eat plenty of baguettes and croissants, pastry, foods with full fat cheese, chocolates, butter and cream, fatty liver pate. How do we see these foods? Sure enough, they are weight gainer foods, right? The paradox is that why French people have lower rates of heart problems and obesity, and even have longer lives?
Some experts believe that this French Paradox is not much with what they eat but more on their lifestyle. They eat small portions, they do not snacks, eat very very slowly, and – they walk everywhere! Although others claim that drinking moderate red wine and moldy cheese have positive effects on French health conditions.
If you are considering French Paradox meals and have healthier condition, try to focus on how they eat rather than on what they consume.
Whatever diet that you consider, go for what will make you healthy and live longer to enjoy life!