Steal Healthy Habits

by Valerie Nahmad — September 29, 2007

Envy those slim foreigners? Cooking Light brings the best of overseas stateside with its list of the 5 Healthiest Habits on the Planet. We drilled down to the highlights:

• Eat plenty of produce and whole grains--Research finds that three or more servings of produce a day can lower risk of stroke, heart disease, and some cancers. Improve your numbers by filling two-thirds of your plate with produce and whole-grain goods and the remaining third with fish or meat.
• Savor leisurely dining--Longer, slower meals encourage quality time with friends and family, relaxation, and better digestion--lunch or dinner in Italy, France, Spain, Greece, and Japan has been known to last hours. Take time to savor the scent, texture, and flavor of your food.
• Practice portion control--An average meal in France is 25 percent smaller than one in America, according to a 2003 University of Pennsylvania report. Use smaller plates, opt for filling up on fiber-rich foods (lentils and vegetables), and stop eating when you're 80 percent full.
• Eat a variety of unprocessed, fresh foods--Studies show that fresh foods provide more fiber, fewer calories, and less added salt and sugar. Load up on salads and skip the prepared foods aisle.
• Spice up your plate--In addition to being low in calories and virtually fat free, spices like garlic and turmeric may help fight disease. Discover ethnic restaurants and recipes and experiment with cinnamon, cloves, turmeric, and more.