5 Nutritious habits of the planets healthiest Countries

From CNN.com

Healthy Habit 1: Eat plenty of produce and whole grains
Countries known for putting it into practice: China and Greece

In many countries, meat is a garnish. The traditional Chinese diet, for example, consists primarily of vegetables, fruits, and whole grains. And in Greece, "vegetables and legumes are main meals, not just side dishes," says Antonia Trichopoulou, M.D., Ph.D., professor at the University of Athens Medical School and director of the World Health Organization's Collaborating Center of Nutrition.

Healthy Habit 2: Savor leisurely dining
Countries known for putting it into practice: Italy, France, Spain, Greece, Japan

A meal in these countries often lasts several hours. In fact, one of Greece's dietary guidelines, its version of our USDA dietary guidelines, is to "eat slowly, preferably at regular times of the day, and in a pleasant environment." Sharing a meal is so important that Greeks call someone a friend "by saying we have shared bread together," Trichopoulou says.

Healthy Habit 3: Practice portion control
Countries known for putting it into practice: France, Japan
We have an abundance of delicious and nutritious food available in America; we just need to pay attention to portions. An average meal in France is 25 percent smaller than one in America, according to a University of Pennsylvania comparison, which examined portion sizes at 11 similar pairs of establishments, from pizza parlors to ethnic restaurants. The study also found that a typical carton of yogurt sold in Philadelphia was 82 percent larger than one offered in Paris, and a soft drink was 52 percent larger. In Japan, foods also come in smaller sizes and are often eaten out of bowls, rather than large plates or platters.


Healthy Habit 4: Eat a variety of unprocessed, fresh foods
Countries known for putting it into practice: Italy, France, Greece, Japan, the United States

The first thing many foreign visitors comment on when they enter an American supermarket is how many choices are available. It's not uncommon to find wild Alaskan salmon, olive oil from Greece, and grains from Italy all in one store. Organic foods and farmers' markets have also never been more popular. Many of these outlets feature interesting varieties, such as heirloom fruits and vegetables

Healthy Habit 5: Spice up your plate
Countries known for putting it into practice: India, China, Thailand, the United States

Herbs and spices add delicious, attractive, and healthful flair to your plate. In addition to being low in calories and virtually fat free, researchers are discovering that herbs, such as garlic, thyme, and rosemary, and spices, like cinnamon, cloves, and curcumin (also known as turmeric), may fight disease. One 40-day study of 60 people with type-2 diabetes found that consuming half a teaspoon of cinnamon twice daily significantly lowered subjects' blood sugar and cholesterol levels.

Great habits, I say! Have a great weekend