Healthy Eating Tips From The Most Healthy Countries In The World

Did you know that some countries have a healthy eating habit? According to Michel Montignac in his book The French Diet: The Secrets of Why French Women Do not Get Fat, and also research if the food is often consumed by the nations of Asia and the Mediterranean has a lot of proactive nutrition needed by the body. For that reason, it is a if we heed 5 healthy eating tips from the most healthy countries in the world. courtesy:healthycookingtrend.com



> Eat a lot of grain, vegetables and fruits.
(Conducted in the countries: China and Greece)

In some countries, meat only as complement in main dishes. According to the research, the portion of three or more grain and vegetables and fruit each day can reduce the risk of stroke, heart disease and some types of cancer. The traditional Chinese food, for example, consists only of vegetables, fruit and grain. “As with the Greek community who assume that the vegetables and legumes (like beans) as the main food, not a complement.

> Enjoy your meal
(Conducted in the country: Italy, France, Spain, Greece, Japan)

There is a relation between eating in a quiet condition and health. When eating with a calm and happy, the body will be able to process food quickly. “Ritual” food in these countries can be held for long hours. Even in Greece they “eat slowly, in the every minutes, regularly and done on the comfortable place / location. Furthermore, food can strengthen relationships. The French, Italian and Spanish, the food is a time to gather with family and friends.

> Watch your portions
(Conducted in the country: France, Japan)

The average French eats 25% less than the American, that’s the result of research conducted by the University of Pennsylvania. In Japan more regularly again, the food is presented in the usual small size and eat from small bowls, not on the wide plate. Okinawa people have habits called a “burly hachi bu,” or “8 out of 10.” This mean, people of Okinawa will stop eating when they feel their stomach is fully 80% before fully satisfied.

> Konsumsilah variety of fresh food
(Conducted in the country: Italy, France, Greece, Japan, and Indonesia.)

Each foreign tourist who visits the traditional market or supermarket in Indonesia will feel amazed to see the many choices of fresh food produce Indonesia. That’s why Indonesia had 3.5 century colonized by some country in Europe just because they tempted by Indonesian food that plenty of spices. Research proves that fresh food contains a lot of fiber, less calories, good cholesterol, and low salt and sugar. That is why this year’s start a global trend called the Raw Food Revolution in the developed countries.

> Spice up your plate
(Conducted in the country: India, China, Thailand, Indonesia)

Spices in a dish can make it to be more delicious cuisine. The fact that many people should know is, spices are also low calorie and fat free. Several types of spices such as garlic, thyme, Rosemary, cinnamon, cloves and turmeric also have the property to fight diseases and reduce bad cholesterol level in the body.

Foods That Gives You Instant Energy

"I need more energy and I'm tired."

Does this sound like you?

If so, I bet when you feel like this, you normally grab a soda or a candy bar to give yourself a quick boost of energy. Hey, you're busy, I know. We all do it. That's why there's a vending machine in many office buildings and workplace break rooms. They know we are going to run out of energy and need a quick pick me up.



We know that we probably shouldn't be selecting that small bag of potato chips and a chocolate almond bar, but we tell ourselves we need something to tide us over until dinner. In fact, food does provide energy, it's just that junk food doesn't give us the best source of food energy.

What should I eat to have more energy?

Here's a list of natural foods that will provide your body with energy and stamina:

* Grapes: Grapes have lots of magnesium, which converts into energy. Grapes are easy to carry around and make great snacks.

* Oats: Oats are loaded with nutrients that aid in alertness and concentration. A bowl of oatmeal in the morning is a good start to the day.

* Mung Beans: These crunchy sprouts are good on salads, in soups or eaten right out of the bag.

* Yams/Squash: Yams are packed with vitamin C. They also help balance hormones and blood sugar levels. Squash promotes healthy circulation and good digestion.

* Grains: Grains like millet, buckwheat, rye, barley and wheat contain healthy B vitamins and contribute to a steady flow of energy.

* Sprouts: Any type of sprout that has been germinated is good for revitalizing the body. They also contain antioxidants, protein, trace minerals and fiber.

* Peaches: Peaches are great for a quick boost of energy, as well as, helping the body eliminate toxins and regulate bowel movements.

* Vegetables: Fresh vegetables (especially green ones) contain a range of energizing B vitamins, iron and magnesium. The best of these are: broccoli, spinach, and asparagus.

* Wheat Grass: Wheatgrass is chock full of nutrients, in fact, it contains 25 times the nutrients of vegetables. Many people drink shots of wheatgrass juice as a general health booster. You can also find it in powder form.

* Sunflower Seeds: Crunchy, nutty and plentiful, sunflower seeds are rich in protein, iron, vitamin B, zinc and magnesium.

Drink More Water Every Day

There are a variety of reasons to drink plenty of water each day. Adequate water intake prevents dehydration, cleans out the body, and promotes healing processes. Substituting water for beverages high in calories can also help control weight. Follow the steps below to make sure you're getting enough of this most basic necessity.



Drink water before, with and after every meal; it will help you to prevent overeating and obesity. Eat slowly, drink water and you will get satisfied with less food. But as with everything, be careful and don't overdo it. Drinking too much water can be toxic, so exercise moderation. Water is not a substitute for food, and you can indeed cause severe health issues if you drink too much water daily, including severe heart and endocrine system problems. And make sure that you consult your physician before you make any radical lifestyle changes!


* Determine how much water you need.at least 3 litres of water one adult should intake - but the amount of water a person needs varies depending on his or her weight, activity level and climate. Another way to determine your specific recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the Metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Keep in mind that these recommended intake numbers are controversial and some experts believe they are a gross exaggeration. See "warnings" below for more information.

* Measure your daily intake of water. Do this for a few days. If you find that you're drinking less than the recommended quantity, try some of the following tips:
Learn to acquire a taste for water.Carry water with you everywhere put it in a bottle or other container.Keep a glass or cup of water next to you whenever you'll be sitting down for a long time, such as when you're at your desk at work. Drink from it regularly as you're working.

* Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you'll have consumed 48 ounces (1.4 liters) by the end of an 8-hour workday.

* Get a water purification system. Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth, even though it may be better for your teeth.[1] Keep in mind that fluoride, found in small quantities in tap water, is necessary for strong, healthy teeth. [2] Fortunately, no water filter removes the fluoride. You'd have to use reverse osmosis, distillation, or an expensive filter specific to removing fluoride. But don't do any of that. Fluoride in the saliva bathes the teeth and prevents dental decay!

* Add lemons or limes to your water. This makes it taste better and makes you want to drink more of it. Be careful not to make it too sour; just a splash of sourness should do the trick. Cucumber slices can also be added to a glass of water. Some mint leaves can be added to a pitcher of water which should be allowed to sit overnight. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade than they are to water.

* Eat water rich foods, such as fruits like watermelon, which is 92% water by weight. Blend up some seedless fresh watermelon flesh with some ice and place a few sprigs of mint (optional) - one of the most refreshing drinks, especially for the summertime. Cranberry juice is also another option, and has a bitter taste. Patients suffering from urinary infection caused by insufficient intake of water should drink cranberry juice and eat watermelon if not plain water everyday. A tomato is 95% water. An egg is about 74% water. Always drink water before, with and after your meals; it will help you to eat slowly and prevent overeating

* Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator at home. Add ice or freeze water in a sports bottle before taking it with you, it will eventually melt and stay cold. Bear in mind that cold water takes energy for your body to regulate the temperature, and does burn some calories. Room temperature water is better if you're dehydrated. Your body can absorb the room temperature water immediately, instead of the body having to raise the temperature of the water first in order to process it.

* Climate can drastically change how much water you need. On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. This not only keeps your body hydrated, it can prevent heat-related illness. Just as important (but often overlooked) is consuming enough fluids in cold & wet conditions. The human body works much more efficiently (including heating and cooling) when properly hydrated. Inadequate water intake affects the brain's function first, which can become very dangerous (especially in extreme conditions).

* Purchase a bottle the size of your water goal. Purchase a water bottle that holds the amount of water you wish to drink each day. Try to drink the water slowly through out the day. If you don't drink it all, don't try to chug it at the end of the day. This will allow you to easily see how much water you are consuming.

Cooking Healthy Foods in a Hurry

The task of cooking a big meal after a full day of work might seem kind of daunting. You might be tempted to make a side trip to the closest fast food restaurant or maybe order a pizza. While that might be OK once a month or so, don't make it a habit. Those fast foods are loaded with saturated fats, sodium, sugar and calories.



Does that mean you are doomed to spend an hour and a half in the kitchen every night if you want to feed your family healthy meals? Nope. Not at all. Some tasty and healthy shortcuts can make cooking easy and delicious. All that is required is the right kitchen equipment and a little smart shopping at your grocery store to make healthy choices.

Here are some tips for healthy, quick and tasty meals:

Need dinner now because you are in a big hurry? Don't go the fast food route; stop at your grocery store instead. Most grocery stores have deli sections with lots of dishes that are ready to heat and serve. Be sure to choose foods that aren’t loaded with creamy sauces or gravies, and don't buy the fried chicken and greasy potato wedges. Instead, pick up a hot fresh rotisserie chicken. These chickens are low in fat, often nicely seasoned and all you have to do is carve the bird and serve it with vegetables and a salad.

The freezer section of your store has several varieties of healthy vegetables. There are blends of vegetables with their own sauces (watch for fat and sodium) as well as brands that steam right in your microwave. My favorite is Birds Eye Steamfresh vegetables.

Make your own salad at the grocery store's salad bar or grab some greens and pre-cut vegetables. Wash the greens and fresh vegetables, toss and serve. Serve with low-fat salad dressing on the side.

What if you have a little more time to prepare dinner?

Choose fresh meats that are ready to cook in your oven. Go to the meat department of the grocery store and look for skinless seasoned chicken breasts or healthy salmon fillets. Place them in a baking dish and pop it in the oven. There is virtually no prep time and little clean up so you have plenty of time to make your side dishes.

Use a vegetable steamer/rice cooker (buy direct) that can prepare two healthy side dishes at once. The steamer does the work while you relax or get your other errands done. Get a steamer with a built-in timer so your vegetables will be ready when you get home.

Buy a slow cooker (buy direct). Make your own hearty soup with some low-sodium broth, chunks of lean beef or chicken, potatoes, carrots, onions, garlic and celery or try an easy slow cooker recipe. You can also buy dinner mixes meant for your crock pot. But read the labels; they usually are high in fat and sodium.

Do you have a bread maker (buy direct) hiding on the back shelf of your pantry? Bring it out and make your own fresh bread. Set a timer so that when you get home the bread will be warm and ready to serve with a meal or a simple bowl of soup. There are boxes of bread mixes all ready to go; just add a bit of water and some canola oil and press the start button. Have fun with your bread mixes by adding extra ingredients such as a quarter cup of chopped nuts or shredded cheese. You can also substitute a cup of room-temperature beer for the water and maybe some chopped chili peppers for a little kick. My favorite bread mixes are Hodgson Mill’s Nine Grain Bread mix, and Honey Whole Wheat.

What about buying frozen meals?

When you go to the freezer section of your grocery store, you will find lots of frozen meals. Some are small and low in calories, others are huge with lots of calories and fat and high in sodium. Lean Cuisine, Weight Watchers and Healthy Choice offer frozen foods that are healthier than most other brands. Make them even healthier by adding some extra vegetables or salad and a slice of whole grain bread.

The best frozen meals are ones you make yourself. If you can devote a whole weekend in your kitchen (and you have a big freezer), you can try once a month cooking. As always, choose healthy recipes that are low in calories and high in nutrition. Look for recipes that use lean meats, poultry or fish and lots of vegetables.

If you don't have a whole weekend to prepare meals, but you do have a few hours, find a meal preparation store. These stores offer delicious recipes, high quality ingredients, helpful staff, and best of all, someone else cleans up. Look for a meal preparation store near you (if your city has any).