What do the healthiest diets in the world look like?

ARTICLE

17 February 2022

2 min read

They’re fresh, colourful and full of nutrients. So how can we inject this vitality into our own diets?

At some point in our lives, we’ve probably all searched online for a variation of ‘most nutritious diet plan’, ‘most nutritious meal’, or ‘how to get more nutrients’. It may have come after a particularly decadent evening of socialising, or we may have come to the realisation that our diets are missing some vital ingredients. Either way – if there’s a recipe for success, we want to know about it.

We can look to the Australian Dietary Guidelines¹ for help with this. But we can also look to other countries. Data gathered from certain geographical locations across the globe shows us that there are health correlations between particular diets and good health.

The Blue Zones, which is now a popular series of books², investigates particular cultures and the ability of their cuisines to keep us healthier for longer. Researchers travelled to five different zones – Greece, California, Italy, Japan and Costa Rica – to uncover the secret to a long life. These ‘secrets' are a combination of lifestyle and dietary habits.

One particular diet known universally for its healthy properties is the Mediterranean diet. With vast quantities of colourful fruit and veg and plenty of extra virgin olive oil, the Mediterranean diet has been known to improve heart health, and is beneficial for people with³. But what lessons can we take from the other diets and lifestyles studied in The Blue Zones? Some of these diets included goat milk, herbal tea, nuts, vegetarianism, strong red wine, soy and always, plenty of water.

We’ve decided to take fundamental bits of information from each and draw parallels in order to work out what they have in common, and what simple learnings we can take from these healthy diets in order to improve our own.

Here are some simple suggestions to do ‘more’ and ‘less’ of when it comes to your consumption habits.

Pots on the patio

If you have a small porch, deck or patio, consider growing your fruit and vegetables in a range of pots. Many vegetables can be purchased in ‘dwarf’ size and will grow in a small space. Visit your local nursery for advice on the best produce for your pots. As a general guide, carrots, beets, lettuce and radishes are suitable for small to medium pots. Small fruit trees will perform well too, but they’ll need a larger pot.

Balcony produce

Vegetables in individual containers can thrive on a small balcony, as long as they get about six hours of sun each day. Containers must be large enough for the soil to hold plenty of water for the plants to stay hydrated throughout the day – especially when it’s warm. Most vegetables will thrive best in their own container, so their roots develop without restriction. The depth of your container will dictate what you plant, too. For small four-to-five-inch containers, try lettuce and herbs. Containers that are six-to-seven inches deep are ideal for peas, beans and onions. Pick a container that’s eight or more inches deep if you want to plant carrots, cucumber, eggplant, leeks or fennel.

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Climb or hang

If ground space is limited, try planting your vegetables in hanging baskets on a veranda or awning. Alternatively, choose vegetables that climb. To do this you’ll need to attach some lattice to a fence or wall and make your veggie patch vertical. Choose vegetables that climb naturally¹, such as climbing peas and beans, vine tomatoes, cucumbers and melons. Hardware stores also sell a range of vertical planters², living walls and vertical garden kits that make installation a breeze.

Sunny herbs

For inner-city fruit and veg lovers, creating a home-grown garden might be a challenge. But the waft of fresh herbs through the kitchen is still achievable if you have a windowsill or bench space that receives a few hours of sun each day. The key is to choose a couple of herbs that you’ll use often and place them in small pots with good soil. A successful windowsill herb garden is proof that even city-dwellers can add a touch of freshness to their cooking and entertaining.

Footnotes

_{¹ https://www.nhmrc.gov.au/adg}

_{2 https://www.bluezones.com/recipes/food-guidelines/}

_{3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468821/#:~:text=Those%20who%20had%20a%20high,increased%20HOMA%20index%20%5B36%5D}

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances

Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.

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