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Lessons in Global Nutrition
Healthy Eating Habits from around the world
BY DORIS OHLMANN
If it’s time to take or plan that yearly vacation and you’re
wondering if you can eat healthy while sampling the various
cuisines on your travels, check out the eating habits of
natives from various countries below. Trying new foods will
enhance your travelling experience — and your healthy
choices will keep you well.
Asia
The Asian diet emphasizes fish and seafood as well as
soy, vegetables, and fruit. Omega-3s in seafood and fish protect
the heart, help brain development, and reduce depression.
Aim for two servings each week.
Tofu is good for your heart and reduces the risk of ovarian
cancer by 44 per cent. Mushrooms found in many
Chinese dishes suppress breast tumour growth in women.
The Nori that wraps sushi is seaweed rich in iodine and
ideal for optimum thyroid health.
The antioxidants in tea — black and green are your
best choices — ensure the Asian philosophy of food as a
foundation for good health is met with large quantities
drunk at every meal.
The main staples in India include rice, legumes, and
vegetables. Legumes — beans, peas, and lentils — are rich
in dietary fibre, protein, vitamins, minerals, and antioxidants
and are low in fat. Turmeric, found in many Indian
curries, has curcumin as its active ingredient, which has antiinflammatory,
antioxidant, antiviral, and antibacterial properties,
which help to fight diabetes, cancer, arthritis, and
Alzheimer’s disease. Chai tea — made with cinnamon,
cloves, and milk — stabilizes blood sugar, reduces inflammation,
and strengthens bones.
Mediterranean
Foods rich in fruits, veggies, whole grains, olive oil,
dairy, garlic, fish, and poultry are the general ingredients of
Mediterranean dishes. The health benefits of these foods
include reduced mortality rates, obesity, high blood pressure,
coronary heart disease, and cancers.
The rich source of antioxidants found in red wine
inhibits platelet reaction, and this in turn helps to prevent
blood clot formation and protects against heart disease. The
consumption of red wine almost daily in these countries
may be one of the reasons why cardiovascular disease isn’t
common there.
In Greece, where lamb is on the menu, its super-rich
zinc mineral helps rev up your energy. People low on zinc
tend to run out of energy sooner than those who have
enough. Greek yogurt isn’t overloaded with sugar and is
used in marinades, soups, and dips — so it’s especially nutritious
and has loads of calcium.
Mexico
Many Mexican dishes are made with beans, which are
full of soluble fibre that balances blood-sugar levels and provides
steady, slow-burning energy.
Due West/Due East Magazine • Spring 2008 Ottawa Page 26