Obesity rates in the United States are climbing at a concerningly rapid pace. Between 1999-2000 and 2017-2020, obesity rates rose from 30.5% to 41.9%, costing the U.S. $173 billion in weight-related medical costs in 2019.
Unfortunately, obesity rates are unlikely to decrease any time soon. While people come in all shapes and sizes, excess weight puts populations at risk of severe health conditions like heart disease, diabetes and cancer.
The U.S. is not the only country deemed unhealthy. Still, it would certainly be in your best interest to look to healthier countries’ culinary experiences to improve your eating habits and food choices.
5 of the Best Food Habits in the World
Unlike some of the healthiest people in the world, American eating habits often comprise excess calorie consumption and nutrient-poor foods over nutrient-dense options. Fortunately, you can easily adopt these five best food habits from other countries to improve your health and well-being.
1. Japan — Keep Up With Appearances
Perhaps not entirely surprising, Japanese cuisine focuses heavily on aesthetics. Moritsuke is the art of plating food in a visually-appealing manner, emphasizing portion control and a wide variety of healthy vegetables and vitamin-rich foods.
One study also found meal satisfaction — the taste and texture — improved when participants consumed home-cooked meals on natural wooden tableware instead of plastic tableware.
Traditionally, Japanese cuisine plays into aesthetics by serving up smaller shares of well-seasoned foods, preferring steamed and sauteed cooking styles over frying and reducing the amount of salt and sugar ingredients used in recipes.
2. France — Satisfy Your Taste Buds
Fad diets are practically the norm in U.S. food culture, but many people will agree they rarely succeed. Research backs up this notion, finding most people regain 80% of substantial weight loss in five years.
What are these diets doing wrong? If you can learn anything from France, it’s that restrictive eating habits are less effective.
French people eat foods that satisfy their palates rather than concerning themselves with calorie-counting. Interestingly, one study found France had lower obesity and heart disease rates than the U.S. despite fewer food restrictions in their diets.
The trick is to eat a small portion of a sweet treat or your favorite comfort food in moderation, turning it into a savory and sensory eating experience.
3. India — Spice Things Up
India is home to some of the healthiest people in the world, thanks to its use of culinary spices. The most common flavors in Indian cuisine are turmeric, cardamom, clove, black pepper and cinnamon. Restaraunt and home chefs incorporate these into meals, snacks, desserts and even beverages.
Traditionally, ancient Indian medical practices used cardamom to aid digestion and obesity, while today’s ethnomedicinal applications include treating symptoms of the gallbladder, depression, flu, infections and inflammation. Meanwhile, turmeric contains high anti-inflammatory markers that may ease arthritic pain.
Cinnamon is another traditional herbal therapy studies suggest can improve glycemic and lipids markers in patients with type 2 diabetes. Considering one in 10 Americans is diabetic, adding more cinnamon to dishes may benefit your health.
4. Greece — Eat Mediterranean Style
Everyone should be familiar with the health benefits of Mediterranean eating habits. Doctors usually prescribe it to patients to reduce their risk of cardiovascular disease, heart attacks and diabetes.
Greece’s traditional Mediterranean cuisine includes ample fruits and vegetables, whole grains, beans and legumes with small amounts of protein, dairy and oils.
For those who remain unconvinced of the powers of Mediterranean eating, research may change your mind. For instance, one recent analysis found a 40% risk reduction for cardiovascular events after reviewing data for 888,257 participants who adopted Mediterranean-style eating habits.
5. Italy — Wine and Dine
Like Mediterranean cuisine, red wine has several cardiovascular benefits and impressive lipid-balancing, antioxidant and anti-inflammatory properties. This is due to the high quantity of resveratrol — the antioxidant found in grape skins that reduces oxidative stress in the body.
Studies are mixed on resveratrol’s health benefits, yet some indicate it helps prevent blood vessel damage and improves cholesterol levels.
Many Italians consider wine an essential part of mealtime. Although 55% of Italy’s population consumes the beverage, their drinking habits have nothing to do with getting intoxicated. Instead, moderate consumption — such as one glass during dinner — is associated with the country’s social and cultural history, such as its stories, traditions and territories.
The Top Countries With Healthy Food
Access to safe, clean food is integral to healthy eating habits worldwide. According to the Economist Impact’s Global Food Security Index (GFSI), the U.S. performed exceptionally well in 2021, scoring 94.3% for food quality and safety and ninth overall among the top countries with healthy food.
Ensuring food safety is critical to preventing food-related illnesses and death. Countries must regulate how they store food, prevent contamination and determine the availability of nutritional quality. The GFSI report also found more countries implemented adequate food storage with increased access to water for better hygiene.
However, investing in and adopting sustainable agriculture — such as new farming technologies better risk management and fewer synthetic pesticides — can help build a more resilient food system.
France and Japan were also among the top 10 countries with the most sustainable food systems in the world. Looking at Japan, food habits like locally-grown and sourced products based on availability and limited protein consumption earned the country its positioning on the index.
Learning to Eat Healthy From Other Countries
Eating healthy is a choice you must make, even when inundated with fast-food restaurants, convenience and sweet temptations. By following some of the best food habits in the world, you can learn to live and eat healthier as well.
by Beth Rush