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Tip 1: Eat plenty of grains, vegetables and fruits.
Conducted in countries: China and Greece
In Some countries, the meat is just a complement. In that country food such as vegetables and fruits are preferred and meat only as a complement, of course in some countries that consume a lot of meat and fruits just only as supplementary
According to research, three or more servings of grains and vegetables and fruits each day may reduce the risk of stroke, heart disease and some types of cancer.
Tip 2: Enjoy your meal
Conducted in countries: Italy, France, Spain, Greece, Japan
"Ritual" eating in these countries can last for hours. Even in Greece they "eat slowly, in regular time every days and conducted at sites / locations that are convenient," said Trichopoulou.
Meanwhile, for the nation of France, Italy and Spain, food is now gathered with family and friends. Yes, a meal can strengthen relationships. When eating in a calm and happy mood, the body will be able to process food quickly.
Tip 3: Watch your portions
Conducted in countries: France, Japan, Indonesia
The average French person ate 25% less than Americans, so the results of research conducted by the University of Pennsylvania. And In Japan more ordinary food served in small sizes and eat from small bowls, not the width of the plate. Okinawa community even has a custom called "Hachi bu hara," or "eight of the 10". That is, the citizens of Okinawa will stop eating when they feel their stomachs were filled 80% before completely full.
Tip 4: Eat a variety of fresh foods
Conducted in countries: Italy, France, Greece, Japan, and Indonesia.
Every foreign tourists who visited the traditional markets or supermarkets in Indonesia would be amazed to see the many choices of fresh food crops of Indonesia. Sundanese people known for their fondness of Lalapan or other raw foods such as Karedok. Coastal communities in the Lake Toba Batak also consume fresh fish without cooking, just like the Japanese with its Sashimi.
Research shows that fresh foods provide more fiber, fewer calories, cholesterol, and low in salt and sugar. That's why this year began a trend of globalizing called Raw Food Revolution in developed countries.
Tip 5: Spice up your plate
Conducted in countries: India, China, Thailand, Indonesia
The presence of spices in a dish can more delicious. Besides flavor, the spice is also known as low-calorie and fat-free. Some kinds of spices such as garlic, thyme, rosemary, cinnamon, cloves and turmeric also has properties to fight disease and reduce levels of bad cholesterol in the body.
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