A closer look at the world’s healthiest diets: Japan, Greece and Scandinavia

What you put on your plate can make a big difference to how well you stay as you age. Here’s how the healthiest and longest-lived people around the world eat.

The message from the blue zones is clear: enjoy a wide variety of whole foods in sensible portions and be flexible. Countries with low overweight and obesity rates can also teach us about the best dietary patterns.

Japan

Japan has one of the highest life expectancy rates and some of the lowest rates of overweight and obesity in developed countries. The traditional Japanese diet and the way the Japanese eat are likely big contributors.

Staple foods in a Japanese diet:

➜ Rice The Japanese get through over seven million tonnes of rice a year.
➜ Fresh noodles Mainly soba, udon and ramen.
➜ Fish and seafood The Japanese eat a variety of fish, squid, octopus, eel and shellfish, which all appear in a range of dishes from sushi to tempura.
➜ Soy products Tofu, soybeans and other fermented soy products.
➜ Green tea Hot and cold.

How they eat

Japanese people have a great respect for food, taking the time to sit down and enjoy it. Their portion sizes are modest and served on smaller-sized plates.

Not-so-good things

The Japanese have very high sodium intakes because they use a lot of salt-laden sauces. This is part of the reason for the high incidence of stroke among Japanese people.

Lessons we can learn

• It pays to start early with healthy eating. Food education in Japan starts in preschool.
• Avoid eating on the run. Sit down and enjoy your food.
• Serve smaller portions.
• Drink more green tea rather than coffee.
• Enjoy more fish-based meals.
• Have vegetables with every meal — and yes, that can even mean breakfast!
• Watch the sodium content of Japanese dishes and sauces.
• Get as much incidental exercise as possible.

Greece

The Mediterranean-style diet is one of the healthiest in the world. Unfortunately, much of the Greek population has moved away from their traditional way of eating and child obesity rates are climbing.

Staple foods in a Greek diet:

➜ Fresh fruit and vegetables The Greeks enjoy lots of different vegetable dishes and salads.
➜ Legumes Chickpeas, split peas and lentils are everyday staples in Greece.
➜ Fish, seafood and poultry Traditionally more commonly eaten than meat.
➜ Wheat Bulgar wheat is common, as are breads made from wholegrain wheat.
➜ Extra-virgin olive oil Served with almost everything.
➜ Nuts and seeds Almonds, walnuts and sesame seeds are popular in both savoury and sweet dishes.
➜ Fresh herbs Parsley, oregano, dill, coriander and mint.

How they eat

Mealtimes play an important part in Greek culture. Traditionally, everything is prepared from scratch and based on what is in season and available at the market that day.

Not-so-good things

A Greek salad is likely to come with a substantial serve of high-sodium feta cheese, and meat used can be quite fatty.

Lessons we can learn

• Have salad and vegetables with every meal. In Greece, salads or vegetables are often served first, which helps keep the rest of your meal smaller.
• Eat more fish!
• Savour your food, eat without distractions and enjoy every mouthful.
• Use more herbs to add flavour without salt.

Scandinavia

Denmark, Norway and Sweden make up the Scandinavian region, where rates of overweight and obesity are considerably lower than in Australia and New Zealand.

Staple foods in a Scandinavian diet:

➜ Fish and seafood Scandinavians enjoy a wide variety of seafood. Much of the fish they enjoy is fresh but they also smoke and cure it.
➜ Fruit and vegetables The Scandinavians enjoy lots of berries when they are in season, along with cabbage, kale, sprouts and apples.
➜ Dairy products Milk, butter milk, sour cream and cheese are important in Scandinavia, and each country produces its own variety of cheese.
➜ Dense grainy bread Dark brown Scandinavian bread is far less heavily processed than much of our bread.
➜ Canola (rapeseed) oil is commonly used in much of Scandinavia.

How they eat

Traditionally, the Scandinavians cooked from scratch at home. People tend to enjoy three meals a day and possibly a coffee break but they aren’t inclined to snack a lot. Sweet treats are in small servings.

Not-so-good things

Historically, salting, curing and drying food made the traditional diet very high in sodium, and consequently, there are high incidences of high blood pressure and stomach cancer.

Lessons we can learn

• Go for dense grainy breads rather than more heavily processed grains.
• Include lots of dark-green leafy vegetables.
• Keep sweet treats small.
• As with Japan, enjoy more seafood dishes.
• Enjoy healthy, home-cooked family meals as often as you can.
• Avoid mindlessly snacking — sit down and really enjoy your food at mealtimes.

The bottom line

When it comes to modelling our own eating patterns on diets from around the world, it pays to remember there is really no such thing as a perfect diet. The blue-zone eating patterns all have good and bad aspects to their traditional diets — incorporating the great ones can help us get closer to achieving the ‘world’s best diet’ for us.