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Greece -

The health benefits of the Mediterranean diets are well known by now. And even if dishes contain some high-caloric ingredients, like cheese and meat, it's all used in moderation with a higher focus on fruits, veggies, grains, and legumes.

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Sweden -

With the cold Nordic climate, veggies don't play a big role in Swedish cuisine. Instead, the Swedes have a big tradition of rye bread, especially the crunchy type. With tons of fiber, this type of bread will keep people fuller for longer than regular wheat.

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Malaysia -

Turmeric is a spice grown in the Malaysian jungles, and packed with curcumin, a natural chemical with fat-fighting properties. Add it to soups, curries, and roasted vegetables.

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Russia -

The Russians usually bake and boil their food instead of frying. And many also grow their own fruits and vegetables in the gardens of their country homes, guaranteeing healthy and organic produce.

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Iceland -

Iceland is considered one of the healthiest countries in the world, thanks to a diet high in fresh fish. As a result, Icelanders are getting lots of heart-health boosting omega-3 fatty acids.

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Israel -

The Israelis consume a lot of fruit and vegetables every day, favoring citrus fruits in particular. Grapefruits, lemons, limes, and oranges all contain vitamin C, which is ideal to keep cells and bones healthy.

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Finland -

In the late '60s, Finland had the highest death rates from coronary heart disease in the world. A long-term national public health program was set up to tackle the problem by helping to develop vegetable oil production. These types of oils helped reduce the amount of saturated fat eaten, and lowered cardiovascular death rates.

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South Korea -

Incorporate fermented foods like South Koreans. The bacteria in fermented plant products contribute to healthy gut bacteria and ease inflammatory responses in the body. In South Korea, kimchi (fermented cabbage and radish) is served at every meal.

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Portugal -

A big consumer of olive oil, this is also one of Portugal's national food products. Found in almost all dishes, it's packed with antioxidants and heart-healthy fats.

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Chad -

Like many African countries, Chad is among some of the healthiest countries diet-wise. With ingredients coming straight from the markets, their food is naturally free of preservatives and any unnecessary saturated fats and salt.

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Indonesia -

Islam is the dominant religion in Indonesia. It encourages periodic fasting during Ramadan, with no food between dawn and dusk. When done correctly, fasting can be linked to accelerated cell repair, reduced inflammation, a stronger heart, and better brain function.

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Italy -

Italy, just like France and Portugal, is a big consumer of wine, but with moderation. Research has shown that one glass of wine per day for women and two glasses per day for men can actually increase longevity and reduce risk for cardiovascular disease.

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South Africa -

South Africans eat a high-fiber and low-fat diet, with small amounts of processed foods. A typical South African menu includes corn fritters, salmon croquettes, mango slices, and black-eyed peas.

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Brazil -

Brazilian dishes are made with local ingredients like yams, papaya, black beans, nuts, and açaí berries. Fresh fruits are also extremely importation to the nation's cuisine, and often consumed during breakfast or post-lunch.

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Germany -

Germans generally consider breakfast the most important meal of the day. With 75% of Germans eating breakfast, this is actually a big percentage comparing to many other countries.

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Ethiopia -

Injera, a traditional Ethiopian flatbread made of teff flour, is high in fiber, vitamin C, and protein. Try your hand at making some at home, or cook teff grains in water and substitute it for rice.

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France -

When the French eat, they associate food with pleasure (as opposed to health) and make sure to savor the sensory experience. In general, France has a low rate of obesity and cardiovascular disease, which could be a result of how they enjoy their meals.

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Vietnam -

The Vietnamese cuisine is rich with herbs and chili, and one staple dish is pho, a noodle-based soup rich in antioxidants and nutrients. Vietnamese noodles are rice-based, making them easier to digest than their gluten-based counterparts.

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Morocco -

Morocco has many dishes that combine a delicious mix of olive oil, lots of veggies, and healthy spices. Stews like tagine served with couscous are a national dish.

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China -

Chowing down with chopsticks can help slow eating speed, which may ultimately decrease the amount of food eaten. With slower eating, the caloric intake is also reduced.

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Ghana -

A standard lunch or dinner is all about balance in Ghana. They understand how to perfectly mix their plate with a portion of carbohydrates (rice, yam, plantain, or cassava), soup or stew made with veggies and protein, and a fresh salad or boiled vegetables on the side.

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Chile -

Chileans, along with many South Americans, typically avoid sugar and processed foods. Corn casserole is a popular dish, as well as ceviche, a seafood dish. Having great vineyards, red wine is served with nearly every meal.

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India -

Indian cuisine features tons of spices, which add delicious flavor, appealing color, and lots of health benefits. Spices like ginger and red pepper may help lower cholesterol. And aromatics like garlic can lower lipid levels in blood, which could lower risk of heart disease.

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Thailand -

Thai cuisine uses some super ingredients like coriander, lemongrass, and ginger, which are known to boost the immune system and aid digestion. Try Tom Yung Gung soup for all the mentioned health benefits.

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Mexico -

Traditional Mexican culture includes a large midday lunch. Research suggests that the body is less responsive to insulin at night, so eating late in the day could cause weight gain, even if the calories are the same.

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Spain -

Nuts are a popular snack in parts of Spain, which can benefit your heart health and reduce the amount of saturated fat, salt, and added sugar in your diet.

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Senegal -

When it comes to a consistent and hearty diet, countries like Senegal are doing it right with diets high in fiber and omega-3s. Legumes, lean meats, fish, beans, and whole grains are important components to Senegalese cuisine.

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Japan -

For the Japanese, it's all in the presentation. Small portions and colorful, seasonal vegetables make for a visually appealing plate. The small portions may help to keep calories in check, while bright veggies provide a range of healthy vitamins and minerals.

Sources: (Health.com) (Well+Good) (Culture Trip) (Chicago Tribune) (Amaven) (SelectHealth) (SCL Health)

See also: Exploring the fifth taste: Umami and how to use it

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