International Health Practices: Americans Have Something to Learn When It Comes to Food

“The French Diet: The Secrets of Why French Women Don’t Get Fat” by Michel Montignac has been on the best seller list for months. Additionally, Americans continue to be fascinated with the Mediterranean diet and longevity. Asian diets are also known for increasing one’s life span.

So what is it about all of these diets, and what do they have in common? Below is a summary of food and health practices from various countries which may help increase your healthy food habits..

Food Health- Fact #1:

Eat plenty of whole grains and produce

Practice emphasized in: China and Greece

China has traditionally used vegetables as the main entrée on their menus; and in Greece, meat is merely a garnishment. The Nurses Health Study, now entering its third phase, found that one lowers their heart disease risk by more than 20% with daily servings of fruit and vegetables.

The USDA guidelines recommend between 5 and 13 servings of fruits and vegetables a day. Are we starting to get the message? Yes, say several dietitians. Americans consume almost 50 more pounds of produce per year than a decade ago.

Putting health into practice:

• Fill 2/3 of your plate with produce and whole grain foods

• Put as many colors as possible into your meal

• Try at least one new fruit a week

• Freeze some of your favorite foods, or make into smoothies

Food Health-Fact #2:

Savor leisurely dining

Practice emphasized in: Italy, France, Spain, Greece, Japan

A meal in any of the above countries can stretch to hours. Sharing bread together with a friend is considered crème de la crème, or great epicurean experience. Familes in the United States used to eat together as a family and use this time to communion or talk with each other, thus savoring not only the food, but each other.

Eating slowly discourages over eating, and staves off ‘hunger pangs’ that occur almost immediately after a meal.

Putting health into practice:

• Take time to savor the scent, texture, and flavor of food. Follow the Japanese experience of using all your senses; i.e. observe the colors of the food before you, taste the warmth, experience special spices or texture.

• Divide your meal into ‘courses’. Do not set the table with all foods which you will eat; but do salads first, for instance, clear the table and bring the entrée.

• Never allow yourself to graze at the stove prior to a meal, or at the sink after the meal is over. Will yourself to eat only when sitting at the table with others at meal time.

Food Health-Fact #3:

Practice portion control

Practice emphasized in: France, Japan

Japan and France typically have 25% less to eat at their meals than Americans. Amazingly, the American plate is also bigger than in Japan (which typically uses bowls) and France.

Soda bottles (and soda is never a good health food) are twice as large. Even many individually packaged foods are significantly larger in America than in France and Japan (i.e. yogurt).

Putting health into practice:

• Stop eating before you are full. Japanese, who enjoy the longest life span (82 years) practice “hara hachi bu” or eight parts out of 10; meaning when 80% full, they stop eating. Japanese from the Okinawa region, who enjoy the longest life span in the world (an average of 82 years), practice "hara hachi bu," which translates to "eight parts out of 10" and means Okinawans stop eating when they are 80 percent full.

• Use smaller plates and bowls. For instance, use the dessert plate for your dinner plate. The illusion of having your usual full plate will make portion control easier.

• Use a food scale. Using a food scale gives you a dose of reality on how many calories are in a serving size. It will decrease your temptation to have more.

• Use fiber-rich foods, such as lentils and vegetables. Fiber-rich foods make one feel fuller, and also aid in digestion.

• Learn portion similar images. For instance, a pack of cards is equal to one serving of meat (not very much, is it?)

Food Health-Fact #4:

Eat a variety of unprocessed, fresh foods

Practice emphasized in: Italy, France, Greece, Japan, the United States

Whoa, the United States is listed for a food health practice!!!! Yes, when it comes to diversity of foods, America is identified with the land of plenty. One only has to take a walk down any aisle in a supermarket to notice the number of products available, and from various countries.

Organic foods are also gaining a foothold in most markets, which adds to the healthy choices available.

Other countries offer more of the unprocessed foods. Buying fresh peas versus canned peas means less salt, less preservatives, less sugar, and never any trans fats.

Putting health into practice:

• Get fresh foods if you can (if you can’t; frozen is better than canned).

• Eat more salads (this also assures more fresh foods, as well as increasing your daily amount of vegetables.

• Make your salads more diversified. Add mushrooms, peppers, onions. This also increases the amount and diversity of your daily vegetables.

• Add a few whole grain crackers on the side of your salad, versus croutons, to provide extra crunch and increase your whole grain quota for the day.

Food Health-Fact #5:

Spice up your plate

Practice emphasized in: India, China, Thailand,

The Asian countries have been known for thousands of years for not only the number of herbs and spices, but their knowledge on how to use in cooking.

Herbs and spices are low in calories, and fat free. Many are also high in antioxidants which may help fight off various diseases. For instance, one study showed that a teaspoon of cinnamon a day helped diabetics be more insulin sensitive.

Putting health into practice:

• Take a cooking class in Asian foods. What fun this could be, as well as learning how to use healthy herbs and spices attractively and appropriately.

• Add ethnic restaurants to your venue of places to eat

• Start your own herbal garden. Not only healthy, but pretty!

• Add fresh herbs to soups or salads. A small amount of basil and mint to salads is delicious!

So become an international connoisseur with your food. It's easy, and it is healthy!