A healthy diet contains the right amount of all the nutrients we need and isn’t too high in sugar, saturated fat or salt. It contains enough good fats, such as omega-3 fatty acids, has the right amount of fibre and is rich in polyphenols (which are colourful plant compounds with various health benefits). The diet can vary yet still offer the ‘right mix’.

This article was included in issue 98 (Autumn 2023) of The Menopause Exchange newsletter.

In this article, I have outlined some traditional diets around the world that usually contain all the right ingredients for good health. The inhabitants of these countries tend to lead long and healthy lives, relatively free from Western diseases, including heart disease, diabetes, obesity and cancers. Unfortunately, many traditional ways of eating are being lost and the inhabitants are turning to less healthy Western diets. Many countries, such as Italy, are trying to reverse these trends and maintain the traditional way of eating.

Mediterranean diet
This generic term is used to describe the dietary pattern of people living in the olive growing countries along the coast of the Mediterranean, including Greece, Italy, southern France, Crete, Spain and parts of the Middle East. It’s been shown to be one of the healthiest diets, with the ability to deter many so-called Western diseases. The diet emphasises whole unprocessed foods with a low intake of red meats and dairy. Seasonal vegetables, fruits, nuts, seeds, wholegrains, fish, seafood and olive oil.

The Nordic diet
This is traditionally eaten by Norway, Denmark, Sweden, Finland and Iceland. It focuses on minimally processed, locally sourced foods and emphasises plant foods, canola oil and seafoods. It’s high in heart-healthy omega-3 fatty acids and low in saturates. The diet is also anti-obesogenic, blood pressure-lowering, anti-inflammatory and helps to keep down cholesterol levels. It seems to also lower the risk of chronic diseases such as cancer, Alzheimer’s and Parkinson’s disease. Locally sourced fish, seasonal fruit and vegetables, wholegrains, nuts and seeds.

Traditional Greek diet
This is Mediterranean but also emphasises whole, high-protein foods and a variety of fruits and vegetables. The Greeks are a long -lived nation; women live on average to 85 and men until 80. Pork, poultry, lamb, goat, fresh herbs and vegetables, olive oil, cheeses and yoghurts.

West African cuisine
This is based on fresh wholefoods, herbs and spices, adding flavour and health benefits, such as high anti-inflammatory and antioxidant properties. It’s also low in saturated fat. Sweet potatoes, plantains, rice, fruit and vegetables such as ackee, jackfruit, aubergine and papaya, spices and chillies.

French diet
This is higher in saturated fat than other Mediterranean countries, yet the French have a lower incidence of heart disease (the ‘French paradox’). French food culture is an important part of the healthy properties of the diet, as mealtimes are a cornerstone to daily living, food is eaten slowly and mindfully and portions aren’t massive. Good-quality bread, fruit and vegetables, small portions of meat, full-fat cheese, yoghurt, and butter.

South Korean diet
This has the lowest rate of heart disease in the world, thought to be due to its emphasis on vegetables and fermented foods. It uses protein sources that are lower in calories and saturated fat than red meat. The probiotics in fermented foods, such as kimchi, contain beneficial bacteria that support gut health, with many benefits for mental health and heart health, cancer prevention and the immune system. Rice, vegetables, soy beans, tofu, seafood, fish, kimchi and spices.

Thai cuisine
This uses fresh, nutrient-rich ingredients such as vegetables and fruits, and is naturally low in saturated fat. It also incorporates a variety of polyphenol-rich herbs and spices, such as lemongrass, ginger, turmeric and chilli peppers. Colourful vegetables, noodles, rice, coconut milk, shrimp, tofu, chicken, herbs and spices.

Italian cuisine
Although part of the Mediterranean diet, this focuses on fresh locally sourced fruits and vegetables, especially tomatoes (rich in polyphenols). The diet includes a variety of wholegrains, such as wholewheat pasta and bread, which are a good source of fibre, B vitamins and iron. The traditional Italian diet is low in processed and packaged foods. Among Western countries, Italy has a relatively low rate of adult obesity. Wholegrains, tomatoes, vegetables, fish, poultry, olive oil, cheese and fresh herbs.

Japanese diet
The Japanese consume the Okinawan diet and have one of the lowest obesity rates and second longest life expectancy of any developed country. The diet is centred around fish, seafood, tofu and other nutrient-rich ingredients and is low in processed foods. Fish, seafood, sweet potato, seaweed, kelp, bitter melon, soy beans and rice.

Mexican diet
This is based on corn, beans and locally available fruits, vegetables, meat and dairy products. It’s highly nutritious with high levels of antioxidant and anti-inflammatory plant polyphenols. Grains, tubers, legumes, vegetables and spices. Indian diet This is rich in nutrients, low in fat and uses meat sparingly. It uses a variety of spices high in polyphenols, such as turmeric, cumin, coriander and ginger. Grains, lentils, lean meat, vegetables, ghee, herbs and spices.

About the author
After working as a dietitian for over 30 years, Gaynor Bussell now works as a nutritionist and writer, specialising in women’s health and weight issues.

Created Autumn 2023
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