Learn healthy nutrition methods from the culinary traditions of many different countries

A healthy meal will contribute to the reduction of health risks and potential diseases. To lead a healthy life, a variety of nutritious meals is essential in modern life. Join Prudential to learn about traditional nutrition methods from countries around the world to get inspiration for a healthy food menu every day.

French culinary traditions
Did you know, the French have a healthy nutrition approach that we can all learn from. Despite being a European country and the introduction of American culinary culture, France still maintains traditional eating habits with a different diet than many other countries.

The French always fix their meal times in three meals a day. They like to focus on eating as much as possible, so in addition to rarely snacking, they hardly have the habit of eating while doing other things such as walking, working, driving or watching TV. They like to enjoy meals on the spot, at a table and leisurely enjoy even a small meal. The French will meticulously control the portion of each meal. French meals tend to be smaller but still provide enough meat, vegetables, cheese and bread.

 

For the French, the main meal of the day is lunch, with dinner the amount of food is reduced. Traditional French cuisine relies on fruits, vegetables and meat grown at home or from local farms. Buying locally grown food is not only good for the environment, it's also better for you because it's fresh and has less loss of nutrients. The French may love cakes, but they are usually reserved for special occasions.

Japanese culinary traditions
Japan is a country with diverse culinary traditions. Japanese life expectancy is also ranked first in the world. A Japanese meal often has a variety of dishes and has a special nutritional system recommended by the Government and actively applied in Japan.

Japan also has one thing in common with the French diet, which is to split meals. The Japanese have a habit of eating small portions and savoring every bite. Instead of eating 3 large meals like people in other countries, the Japanese eat 5-6 smaller meals a day. In particular, these meals often include a lot of vegetables, from grains to cabbage, seaweed. They also use small cups and plates to give the impression that they are eating more. Eating small meals will not only help you feel comfortable, not suppressing yourself to fight cravings, but also help quell hunger before it even begins. These are the simple secrets to help Japanese people maintain their well-proportioned figure and youthful beauty.

>>> Maybe you're interested: What is the secret behind the Japanese's well-proportioned figure?

 

 

One of the unique features of Japanese food culture is the high-carbohydrate diet. This is in stark contrast to the Western diet. Each meal Japanese people usually eat from 2 to 3 cups of white rice accompanied by a nutritious diet low in fat such as grilled basa fish and frugal tofu miso soup.

The Japanese often prioritize fresh products depending on the season. Specifically, in winter, Japanese people often eat meat, fish, hot drinks and soups. In the summer, they choose cool dishes like cold soups, fresh seafood, cold ramen and salads. At dinner, Japanese food is usually low-oil, less spicy, and mostly just steamed and boiled foods to make it easier to digest and reduce the amount of fat accumulated in the body.

The Japanese usually cook food by stewing, grilling, steaming or frying in a pan with minimal oil. The vegetables are thinly sliced to shorten the cooking time. The advantage of these methods helps the food to retain the maximum nutritional value. Besides, they also use vegetable broth as a popular broth for many dishes. In particular, they are very careful with spices, in order to make the dish frugal and affect the stomach, liver and kidneys. The characteristic of Japanese cuisine focuses on highlighting natural flavors.

Mediterranean-style culinary traditions
If you learn about the Mediterranean diet, you will probably have an additional healthy eating method from the eating style of the people of the Mediterranean Sea such as Greece, Spain, Italy. Accordingly, the secret of this diet is to limit the use of protein sources from red meat, not to eat sugar and bad fats. Fresh healthy foods like seafood, whole grains, unsaturated fats, and vegetables are top priorities.

 

 

Foods that are recommended to use when applying a Mediterranean-style diet such as: Vegetables including broccoli, spinach, kale, carrots, Brussels sprouts ... and some legumes such as chickpeas, red beans, green beans, peanuts... Fruits include fruits that contain many vitamins and minerals such as apples, avocados, oranges, bananas and grapes... Starch from whole grains: oats, rice brown, sweet potatoes… Protein concentrates on fish and seafood and fats from extra virgin olive oil, avocado oil.

A note when applying the nutritional method