Healthy food experiences around the world

If you’re looking for healthier ways to eat, there’s a lot to learn from typical cooking styles around the world. Different cultures have long-standing traditions shaped by local ingredients, climate and lifestyle, many of which contribute to good health. 

One of the best ways to experience this is through travel. Whether it’s taking a cooking class, sharing a meal with a local family, or discovering hidden gems where the locals eat, exploring different cuisines can offer fresh inspiration. 

Here are some of the world’s healthiest, most delicious approaches to eating and how you can bring them home. 

The Mediterranean-style diet 

Probably the best-known international diet, unsurprisingly it’s eaten in countries that border the Mediterranean Sea including Greece, Italy, and Spain. And while it’s called a “diet”, it is not a strict regimen with calorie counts and weight-loss goals – it’s an overall approach to ingredients, cooking and eating.  

The Mediterranean diet is centred around whole, plant-based foods, plus fresh fruits and vegetables, whole grains, legumes, nuts, seeds and healthy fats, particularly olive oil. While fish and seafood are consumed frequently, red meat is eaten in moderation.   

And it's not just about what you eat – it’s about how you eat. Mealtimes are a chance to slow down, share food and connect with others. 

When travelling, seek out local farmers' markets and seaside villages for fresh fish catches served in local restaurants.  

At home, try shopping at greengrocers or produce markets instead of supermarkets, using fresh seasonal ingredients, cooking with olive oil instead of butter and including more meat-free options in your menu planning. Plus, make sure mealtimes are around the table together – not on your lap in front of the TV. 

Washoku

This traditional Japanese diet consists of a number of small, minimally processed dishes made with simple, seasonal, fresh ingredients rich in nutrients, including miso soup, fish, vegetables, tofu, seaweed, fermented foods and rice. The diet is believed to aid weight loss, improve digestion and overall health and is recognised by UNESCO on its list of Intangible Cultural Heritage of Humanity.  

In Japan, you'll likely experience a Washoku diet at traditional restaurants, sushi bars and tempura houses. Taking a cooking class is a great way to learn more about it. 

At home in Australia, explore Asian grocers and the Japanese sections of supermarkets. Pick up ingredients like ginger, spring onions and daikon white radish. Stock your pantry with essentials like noodles and dried mushrooms, plus bonito flakes, mayonnaise and tempura batter. Add wasabi, seaweed and tofu and you’ll be well on your way. 

West African food 

Traditional West African food is the ultimate in comfort – flavourful and nutritious, emphasising ingredients such as yams, sweet potatoes, plantains and cassava – and is also rich in legumes, such as black-eyed peas, and hearty grains such as millet and sorghum. Many dishes are slow-cooked in stews, with added aromatic spices and herbs. 

In countries including Nigeria, Ghana and Senegal, street food is a great way to experience traditional West African cooking. Try jollof rice (a spiced rice dish), egusi soup (made with beef and melon seeds), or suya (grilled, spiced meat skewers). There are plenty of fresh food markets to explore that sell the ingredients and spices you’ll find in local dishes, such as the vibrant Medina in Dakar or the Yaba Market in Lagos. 

At home, seek out African grocers or try adding sweet potatoes, eggplant, okra, black-eyed peas and herbs and spices, such as garlic and ginger, when you’re cooking stews or casseroles.  

Middle Eastern-style diet 

The Middle Eastern-style diet includes a mix of cuisines from different countries, but it’s all about fresh, wholesome ingredients like olive oil, yogurt, whole grains, legumes, nuts and veggies. Dishes like hummus, falafel, tabbouleh and kebabs are just a few tasty examples. 

This diet is packed with plant-based foods and healthy fats, while spices such as cumin, coriander and cinnamon lift the flavours and may also improve metabolic function, improve sleep and reduce inflammation. 

Countries such as Lebanon, Jordan, Egypt, Turkey, Oman and Qatar are renowned for fresh food markets – think Istanbul’s Grand Bazaar – where you can buy fresh herbs, spices and street foods.  

Back home, try experimenting with homemade hummus, baba ghanoush, tabbouleh, or a simple yogurt dip. Include bulgur and quinoa in your salads and why not add fresh parsley, mint or coriander for an extra hit of flavour. 

New Nordic diet 

Similar to the Mediterranean diet, the New Nordic diet has an emphasis on locally sourced ingredients, which means its environmental impact is low. Based on the traditional way of eating in countries including Denmark, Norway, Sweden, Finland, Greenland and Iceland, the diet focuses on reducing sugar and increasing plant-based protein sources, with dishes including berries and fruit, fatty fish, legumes, root vegetables and wholegrain cereals. Unlike the Mediterranean diet, canola oil is used instead of olive oil. 

Adopting a New Nordic way of eating means focusing on seasonal foods, whole foods, fruits and vegetables, while reducing processed foods and red meat. 

Websites such as Nordic Fusion sell traditional foods online, but you could also join a tour to forage (safely) for berries and other fresh foods close to home. 

Travelling soon? Consider nib Travel Insurance and get a quote.  

To learn more about what’s covered, see nib travel insurance. nib health members get a 10% discount off their travel insurance.* 

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