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Which Country Has The World’s Best Diet (And How Can We Learn From It)?

Which Country Has The World’s Best Diet (And How Can We Learn From It)?

In our modern world, nothing quite highlights the privileges we posses like the availability of food and the overconsumption present in our society. Those who have access to grocery stores rarely take the time to reflect on just how fortunate they are to have such an abundance of food at their disposal. This creates a dangerous complex and the byproducts are issues like morbid obesity, diabetes, and heart disease.

The overabundance of food in restaurants and at stores raises a question: are these first-world conveniences hurting us more than they are helping us? Sure, we all need to eat everyday, but is the accessibility factor actually responsible for unhealthy outcomes in countries like America?

An important study spanning decades

The Lancet Global Health recently posted a journal based on a decade-long study of the diets of almost 4.5 billion adults across 187 countries. Their findings are both important and surprising. Those who live in high-income countries often do not realize that the vast number of food-related conveniences at their disposal can actually be a dangerous thing.

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    According to this research, which contains data that spans two decades, people from countries in Africa such as Chad, Mali, and Cameroon have the healthiest overall diets. Other low-income countries such as India and China have consistently healthy diets as well.

    The study found that although the worldwide consumption of healthy foods has increased during the last two decades, so has the the intake of unhealthy foods such as processed meals and excessively sweet drinks. In countries like America, people have grown accustomed to getting exactly what they want, exactly when they want it. Thus, supply and demand creates an avenue for overconsumption and excessive waste. These concepts are ideologies of the psychology of grocery stores.

    The findings of this study propose that nations have been increasing their consumption of unhealthy foods at different rates. A large number of high-income nations are showing decreased rates of consuming unhealthy foods, but they are still far behind most African countries in terms of truly healthy eating. These countries have had healthy diets for generations and practice much more restraint when it comes to leading balanced lifestyles.

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    An article from The Telegraph identifies the best of the healthy and worst of the unhealthy:

    Countries with the healthiest diets:

    • Chad
    • Mali
    • Cameroon
    • Guyana
    • Tunisia
    • Sierra Leone
    • Laos
    • Nigeria
    • Guatemala
    • French Guiana

    Countries with the most unhealthy diets:

    • Armenia
    • Hungary
    • Belgium
    • USA
    • Russia
    • Iceland
    • Latvia
    • Brazil
    • Colombia
    • Australia

    So how does America truly stack up? America is easily one of the most unhealthy places in world, ranking near the top of the “unhealthy diets” list.

    America is experiencing an ongoing health crisis. One in four deaths in the United States is related to heart disease, which is commonly a byproduct of poor diet, and 735,000 Americans have heart attacks each year. Aside from cardiac issues, obesity is a massive problem in the United States as well.

    A little more than one third of children and adolescents are overweight or obese. Rates of obesity have more than doubled in children and quadrupled in adolescents in just the past 30 years. Childhood obesity is certainly an issue we must face.

    Beyond poor diet choices, millions of Americans are dependent on alcohol and 81.3 million Americans smoke tobacco products or use smokeless tobacco regularly.

    Think about how overconsumption may be a part of your life. Focusing more on healthy foods at proper portions instead of constantly indulging is a step in the right direction. I’m by no means implying that you should give up all of your favorite foods and snacks cold turkey. Focus on a lifestyle that is balanced.

    A great way to lead a healthier lifestyle is by introducing new healthier meals into your diet. The following African-inspired dishes are an excellent jumpstart to a healthier mindset. (All recipes courtesy of Eating Well).

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    Three African dishes that are healthy and delicious

    Moroccan-Style Stuffed Peppers

    “Aromatic savory-and-sweet stuffed peppers are a satisfying supper, thanks to lean beef, brown rice and bell pepper in each bite. Serve with rainbow chard sautéed with olive oil, garlic and parsley.”

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      Ingredients:

      • 1 8- to 10-ounce bag microwavable brown rice or 1 2/3 cups cooked brown rice
      • 4 medium-to-large bell peppers, tops cut off and seeded
      • 1 pound lean (90% or leaner) ground beef
      • 1/2 cup currants
      • 2 teaspoons ground cumin
      • 1 teaspoon ground cinnamon
      • 2 1/2 cups low-sodium vegetable juice, such as V8, divided
      • 1/4 cup chopped fresh mint, plus more for garnish
      • 1 teaspoon freshly grated orange zest
      • 3/4 teaspoon salt
      • 1/4 teaspoon freshly ground pepper

      1. Heat rice according to package directions. (If using cooked rice, skip to Step 2.)

      2. Place peppers upside-down in a microwave-safe round casserole dish just large enough to fit them. Add 1/2 inch water to the dish and cover with a lid or inverted dinner plate. Microwave on High until the peppers are tender but still hold their shape, 3 to 6 minutes. Drain the water and turn the peppers right-side up.

      3. Meanwhile, cook beef and garlic in a large nonstick skillet over medium-high heat, breaking up the beef with a wooden spoon, until no longer pink, 4 to 6 minutes. Stir in currants, cumin and cinnamon and cook for 1 minute. Stir in the rice and cook for 30 seconds more. Remove from the heat and stir in 1/2 cup vegetable juice, cup mint, orange zest, salt and pepper.

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      4. Spoon the beef mixture into the peppers. Pour the remaining 2 cups vegetable juice into the dish and cover. Microwave on High until the juice and filling are hot, 2 to 3 minutes. Serve the peppers with the sauce and garnish with mint, if desired.

      Kumquat Tagine

      “A tagine is a slow-cooked Moroccan stew (traditionally served over couscous)—but here it’s quicker and (dare we say it?) tastier, thanks in large part to the bright spike of kumquats.”

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        Ingredients:

        • 1 tablespoon extra-virgin olive oil
        • 2 onions, thinly sliced
        • 4 cloves garlic, slivered
        • 1 tablespoon minced fresh ginger
        • 2 pounds boneless, skinless chicken thighs, trimmed of fat, cut into 2-inch pieces
        • 1 teaspoon ground coriander
        • 1 teaspoon ground cumin
        • 3/4 teaspoon ground cinnamon
        • 1/2 teaspoon salt
        • 1/2 teaspoon freshly ground pepper
        • 1/8 teaspoon ground cloves
        • 1 14-ounce can vegetable broth
        • 12 ounces kumquats, seeded and roughly chopped (2 cups)
        • 1 15-ounce can chickpeas, rinsed
        • 1 1/2 tablespoons honey

        1. Preheat oven to 375°F.

        2. Heat oil in an ovenproof casserole or Dutch oven over medium heat. Add onions; cook, stirring often, until softened, about 4 minutes. Add garlic and ginger; cook for 1 minute, stirring constantly.

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        3. Add chicken; cook, stirring often, for 8 minutes. Stir in coriander, cumin, cinnamon, salt, pepper and cloves; cook until aromatic, about 20 seconds. Stir in broth, kumquats, chickpeas and honey. Bring to a simmer.

        4. Cover the pan and transfer to the oven. Bake, stirring occasionally, until the chicken is cooked through and the broth is bubbling and somewhat reduced, about 1 hour.

        Grilled Salmon with North African Flavors

        “Our version of the classic North African herb paste known as chermoula serves as both a marinade and a sauce for this richly flavored salmon. If it is too cool to grill outdoors, you can roast the salmon at 450 degrees F for 12 to 15 minutes.”

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          Ingredients:

          • 1/4 cup low-fat or nonfat plain yogurt
          • 1/4 cup chopped fresh parsley
          • 1/4 cup chopped fresh cilantro
          • 2 tablespoons lemon juice
          • 1 tablespoon extra-virgin olive oil
          • 3 cloves garlic, minced
          • 1 1/2 teaspoons paprika
          • 1 teaspoon ground cumin
          • 1/4 teaspoon salt, or to taste
          • Freshly ground pepper, to taste
          • 1 pound center-cut salmon fillet, cut into 4 portions
          • 1 lemon, cut into wedges

          1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in the remaining herb mixture, seal the bag and turn to coat. Refrigerate for 20 to 30 minutes, turning the bag over once.

          2. Meanwhile, preheat grill to medium-high.

          3. Oil the grill rack. Remove the salmon from the marinade, blotting any excess. Grill the salmon until browned and opaque in the center, 4 to 6 minutes per side. To serve, top each piece with a dollop of the reserved sauce and garnish with lemon wedges.

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          Robert Parmer

          Freelance Writer

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          Last Updated on March 13, 2019

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          Have you gotten into a rut before? Or are you in a rut right now?

          You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

          Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

          1. Work on the small tasks.

          When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

          Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

          2. Take a break from your work desk.

          Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

          Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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          3. Upgrade yourself

          Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

          The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

          4. Talk to a friend.

          Talk to someone and get your mind off work for a while.

          Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

          5. Forget about trying to be perfect.

          If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

          Just start small. Do what you can, at your own pace. Let yourself make mistakes.

          Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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          6. Paint a vision to work towards.

          If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

          Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

          Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

          7. Read a book (or blog).

          The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

          Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

          Check out the best selling books; those are generally packed with great wisdom.

          8. Have a quick nap.

          If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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          9. Remember why you are doing this.

          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

          10. Find some competition.

          Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

          Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

          11. Go exercise.

          Since you are not making headway at work, might as well spend the time shaping yourself up.

          Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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          Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

          12. Take a good break.

          Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

          Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

          Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

          More Resources About Getting out of a Rut

          Featured photo credit: Joshua Earle via unsplash.com

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