When it comes to eating well, we often have the idea that there’s one way we should all be eating, and that small, simple changes are not enough. We believe that in order to be “healthy”, we need to go all-in – green juices, plain salads, avocado toast, chia seeds, kale everything. It’s easy to get swept up in the details and become lost in the information overload we receive on a daily basis about nutrition.
But when we look at the strongest evidence, it doesn’t favour any one specific diet we should follow, or support the notion there are specific foods that are “musts” for a healthy diet. Instead of asking questions like “which vegetable is healthiest?” (believe me, this is a common question), a much more effective approach would be to look at which general eating patterns we can follow for better health. I think it’s also so important that when making healthy changes to our diet, that it’s done in a way that works for you as an individual. It needs to fulfil not only your nutritional needs but also your taste preferences and work for your budget, cooking skills and routine. If your go-to meal is a 15-minute chilli, scrapping that completely in favour of a labour-intensive Seafood Thermador, or on the other hand, a quick but unimaginative salad that leaves you totally unsatisfied, is not a sustainable or smart swap. Two weeks of eating “perfectly” will do nothing to improve your health – a lifetime of small adaptions will.
Across the globe, there are certain cultures that are associated with being in particularly good health. For example, both Mediterranean (Greece, Italy, Spain etc) and Nordic (Sweden, Denmark, Norway, Finland, Iceland) civilizations have higher life expectancies and particularly low rates of heart disease, while Asain populations (Japanese, Korean, Vietnamese, Thai etc), have some of the lowest rates of disease and longest life expectancies in the world. A large component of these health outcomes is thought to be diet.
The diets that are consumed by populations such as these are not identical to one another by any means – each is a celebration of each country’s unique culture and local produce – nor are they “perfect”. But they do share some common features. By learning from these healthy habits, we can better understand what it truly means to eat well for health, and apply these basic principles to our own lives. So if you are looking to eat healthier, look no further.
What Are The Key Principles?
Plenty of Produce
The healthiest global diets are based on fresh produce – that is plenty of brightly coloured fruit and vegetables, beans and legumes. In Western diets, these often form just a small “side” or afterthought, and it’s not uncommon to go a full day of eating without giving any thought to them whatsoever. Fruit and veg add so much to a dish – colour, texture, tons of vitamins and minerals and a good hit of fibre. Beans and legumes are an amazing addition to any diet – again, they’re a great source of fibre and micronutrients, but are a plant-based source of protein. I’m not vegan, and you don’t need to be either. But where my meals do contain animal produce (which isn’t every meal), it’s structured around “plants with a side of meat” rather than vice versa.
Focus on Fat
Western diets are typically high in saturated fat, which contibutes to risk of heart disease. As a response and to attenuate this risk, there was a major influx of “low fat” products which now line the supermarket shelves. But fat is a crucial part of a healthy diet. Instead of demonising it completely, we should be focusing on the type of fat we’re consuming. Healthy fats, most notably omega-3 polyunsaturated fat, are highly important for heart, reproductive and brain health; promote healthy skin, hair and nails; and are a crucial source of vitamins A, D, E and K. Although all types of fat are very calorie-dense, it adds a lot of flavour to a meal, and helps slow digestion, helping to keep us fuller for longer. Ultimately, the right type of fat used in the right amount is super important for not only health, but also satisfaction from meals. Meditteranean and Asian cultures consume foods fats such as olive oil and other plant oils, oily fish, nuts and seeds – all of which are high in omega-3. While some of these diets contain red meat (which is higher in saturated fat), it’s often used in smaller quantities, and less often than we do in Westernized diets. This is a critical point I want to quickly focus on, because while we should reduce our intake of certain foods, this doesn’t mean we have to cut them out completely in order to achieve a healthy diet.
Emphasis on Fish
Meditteranean, Asian and Nordic cuisine are all alike in that seafood is consumed on the regular. As mentioned above, oily fish (mackerel, sardines, salmon, trout, herring, pilchards) provide a source of omega-3, but along with white fish and other seafood also contribute vitamins and minerals, some of which may be more uncommon from elsewhere in the diet (e.g. iodine), and provide a lean source of high-quality protein. Some research indicates that the benefits of omega-3 obtained by consuming oily fish may not be replicated by other sources of omega-3 (such as seeds). If you, like myself, have concerns about the sustainability of the seafood you’re consuming, the Marine Conservation Society has a handy guide to search which fish are more sustainable options (click here).
Get Grains Right
While some popular diet trends, such as low-carb and Paleo, demonise grains altogether, successful diets across the globe emphasise the importance of choosing unrefined wholegrain sources of carbohydrates – these include brown rice or pasta and non-white breads (such as wholegrain, rye bread or sourdough). Other healthier grains include buckwheat, barley, bulgar wheat, millet and oats. Refined carbohydrates such as white wheat flour (used to make white bread) are more processed than wholegrain counterparts, meaning a lot of the natural nutrition and fibre content has been stripped away. These are quicker to break down in the body, resulting in spikes and crashes in blood sugar, hunger pangs and sugar cravings. The higher fibre content of wholegrains helps stabilise blood sugar and helps regulate energy and hunger levels. Fibre is also super important for gut health, meaning better digestion and keeping us stay regular. This doesn’t mean white bread is “bad”, but choosing wholegrain more often helps to support better health.
Don’t Skip On Quality
Instead of focusing on calories, as has become the custom in Westernised eating, healthy societies focus more on high-quality ingredients, often celebrating local and seasonal produce, with less of an emphasis on highly processed foods. While calories are undoubtedly a contributor to weight, our tunnel vision often means choosing nutritionally poor foods over higher quality options just to save a few calories. This is not effective in the long term and does not support a nutritionally dense diet, nor a positive relationship with food.
Mindfulness & Togetherness
Mindful eating in Western cultures has been replaced with speed and convenience. We often eat at desks, in front of TVs or computer screens, and eating away from family doesn’t strike us as unusual or problematic. Meal times in and of themselves, not just the food, are seen as an important part of life in many healthy cultures. There is a huge emphasis on sharing with others, taking extended time over meals at the table and away from screens, convening with family. Japanese cultures practice Hara Huchi Bu which means ‘eat until you are 8 parts [or 80%] full’, which contrasts to many of our habits of eating beyond satiety and to the point of feeling “stuffed”. Particularly at special events, it’s normal to eat a little past fullness, and when we do over-do it, this should never be met with guilt. However, tuning into your body’s inherent hunger and satiety cues where possible, and practicing this over time is part of developing a healthy relationship with food.
No Total Elimination
As I briefly highlighted, none of these cultures eat perfectly. Some traditional foods popular in such countries are high in components such as fat, sugar or salt. But, instead of having a mindset of cutting such foods out completely, as we often attempt (and fail) to do in the UK, nothing is off the menu. These populations celebrate the foods of their culture – healthy and “unhealthy”, enjoying them in moderation. “The French paradox” (i.e. the reason why the French are typically a healthy population despite a diet that includes a lot of bread, cheese and buttery pastries) is a testament to this. These foods are not eliminated from their diet, but they pay attention to portion sizes, savor small mouthfuls instead of mindlessly gorging, and engage in other healthy lifestyle habits (e.g. higher levels of physical activity). Similarly, other cultures don’t get carried away in viewing food as simply good or bad, as is commonplace in Westernised cultures. For example, white rice is consumed regularly in Japan despite being a particularly healthy population. Implementing a few imperfect foods does not undo an otherwise nutrient-dense, healthy diet.
How Do We Apply These Principles to a British Diet?
That’s all well and good, but how do you actually implement these principles into the typical UK diet? To summarise the above, here’s a quick checklist:
- Focus on plant-based foods by implementing legumes, fruits, vegetables, nuts and seeds into the diet wherever possible. Animal foods do not need to be eliminated completely but aim for “plants with a side of meat”, instead of the other way around. Herbs and spices are also a great way to flavour food, create variety, and boast a lot of health benefits – all of which we can’t quite obtain from always using salt.
- Enjoy fresh, in-season and local produce where you can. This isn’t always possible in the UK, but pay attention to the “grown in:” label on fruit and veg, or research farm shops in your area. Many of these actually have delivery services, where you can pay for “wonky” vegetable boxes. These are often otherwise wasted, so go for cheaper, and are just as healthy (maybe more so) than perfect-looking produce.
- Implement healthy fats by eating oily fish once or twice a week (salmon, sardines, mackerel, trout, pilchards etc; sprinkling nuts and seeds on cereal, porridge, yoghurt, or salads; add sliced almonds into curries and stews; incorporating a tbsp of ground almonds in porridge (good for picky eaters!), and drizzling salads with an olive-oil based dressing. 100% nut butters are another good option.
- Choose wholegrain where possible and keep the skin on potatoes. If you need an easier transition, best-of-both or 50/50 can help ease you in! Luckily, sourdoughs have become increasingly common, and these are another better option, as they’re typically less processed than supermarket and big brand loaves. Try and buy from local bakeries if you can.
- Instead of focusing on calories or weight loss, make it your goal to nourish your body. Choose foods that you enjoy, but are nutrient-dense.
- Never eliminate foods you enjoy. Instead, focus on enjoying your indulgences – take your time to enjoy and savour them, rather than mindlessly eating.
- Practice mindful eating and pay attention to hunger and satiety cues. Aim to stop eating when you’re 80% full. Similarly, don’t ignore hunger signals – eat before you’re “starving”.
- Create time for meals, whether you live on your own or with your family. Food isn’t just fuel – it’s a source of connection, joy, and a way to slow down in our otherwise busy days.
To hear more from me, I now have a podcast – available on all major podcasting platforms including Spotify (here) and Apple Podcasts (here). Search “The Better Bite”. Episode #2 “Eating Well and Maintaining Healthy Food Relationships During COVID”, where I give some practical tips to implement some of the above principles.
