From Scandi food to the ‘French paradox’: Top tips from the world’s healthiest cuisines

Do you have a favourite cuisine? Maybe Italian is your thing? Or perhaps you’re drawn to spicy dishes? Maybe you’ve heard the Mediterranean diet is the healthiest and you try to follow its principles as closely as possible?

When we take a closer look at the dietary patterns of countries where people live the longest, have the lowest incidence of lifestyle diseases and have the healthiest body weights, there are stark differences between them. This means there is also plenty that we can learn about food and nutrition from different cultural food patterns around the world.

Scandinavia

Diets towards this northern section of the world tend to have lots of oily fish, dark rye bread, berries, nuts and seeds. Typically, Scandinavian and Nordic diets are especially high in omega-3 fats, thanks to the extremely high volumes of fish routinely eaten, as well as dense, wholegrain sources of carbohydrates from dark bread rather than the white, refined carbs that dominate the Western diet. These diets are also significantly lower in added sugars thanks to less processed snack foods being eaten in general.

The key changes to make

Eat more fish, specifically oily fish such as salmon, sardines and herring if you like them, to significantly increase your intake of omega-3 fats, and ditch the white carbs in your diet, for good.

Japan

Japanese people have some of the longest lifespans of all cultures. This is often attributed to their traditional diet, rich in seafood, fermented foods and green tea, which is fundamentally different to the way we generally enjoy Japanese cuisine here in Australia. In Japan, a savoury, hot breakfast is typically followed by multiple cups of antioxidant-rich green tea throughout the day, and plenty of low-energy foods including pickled vegetables, as well as soy-based foods including beans and tofu. In fact, it is thought that the frequent consumption of fermented foods and the associated benefits for gut health may partially explain why the Japanese tend to live such long, healthy lives.

The key changes to make

Focus on a savoury breakfast each day with added vegetables; include a daily serve of fermented food such as pickled vegetables or tofu in your diet, and swap some of your regular tea or coffee for antioxidant-rich green tea.

The Mediterranean

Many of us might believe we follow a Mediterranean style of eating, which is associated with multiple health benefits, including a lower risk of developing lifestyle diseases such as type 2 diabetes. But the reality is that a good proportion of us probably only follow the diet selectively, such as using a little more olive oil in our cooking, or choosing red wine over white. To truly follow the Mediterranean diet, you not only need to double your intake of fresh food each day, you also need to eliminate processed food completely. This means no cakes, no biscuits, no fast food and no commercial sauces or dressings. Instead, eat fresh, natural, whole foods most of the time.

The key changes to make

Ditch the processed snacks completely, and load up with more fresh food each day, or at least seven to 10 serves of fruits and vegetables.

France

Pastry, cheese, wine and desserts – French cooking involves so much fat and calories, yet French people seem so healthy. How can it be? The “French paradox”, as it is commonly called, remains a mystery to many, yet a closer observation of French eating habits reveals that serving portions are small, soup and salad are served as frequently as pastry and meat, and snacking in between meals is rare, which naturally controls calorie intake. And while wine may be regularly enjoyed at both lunch and dinner, it is usually a single glass, not the whole bottle.

The key changes to make

Learn the art of savouring calorie-dense foods in controlled portions and focus on balanced, filling meals rather than frequent grazing and snacking throughout the day.