Thanks to a new study from Hayes & Jarvis, there’s an easy way to find the countries with well-rounded cuisines.
The study identifies how close the nutrients in a meal are to the recommended proportions per calorie, and is built from popular breakfasts, lunches, dinners and claimed national dishes. Explore 34 countries and destinations worldwide, from Hong Kong to the US, as well as 102 different meal options.
And it’s not just keeping trim that the research keeps track of – it features full nutritional profiles of the meals, including vitamins and nutrients, as well as cholesterol and macronutrients like protein and carbohydrates.
Put Some Good in your Food
If you’re looking to keep your vitamins close to what’s recommended each day, the best diets might not be what you expect. For the best-balanced meals, why not try:
- Grilled Sweet-And-Sour Chicken and Rice – this Hong Kong breakfast special is high in protein (which can be great for starting off the day) but its real advantages are low fat and a healthy dose of micronutrients.
- Smoked Marlin Fishcakes – smoked fishcakes are a different sort of flavour for a breakfast, but fish-based diets are among the healthiest in the world – particularly when they have lower sugars and salt and a good balance of vitamins, like this Mauritius offering.
- Masala Dosa – Made from lentils, rice, and potatoes, as well as spices and herbs, Indian masala dosas can be a heavier meal but the proportions of nutrients mean it’s on the healthier end of the scale.
- Zucchini Fritters – Zucchini, or courgette, makes for a healthy veggie basis for a snack or meal, and mixing them up with spices and cheese makes for a crunchy and delicious option from Australia!
- Samosa – Another Indian contribution, samosas can be vegetarian or meat-filled, and these flexible bites are well-balanced in terms of carbohydrates and protein balances.
Too Much of a Good Thing Can Be Delicious
Sometimes health isn’t the only thing on your mind – especially not on holiday. These might not be the healthiest meals around – in fact, they’re the least balanced choices – but they’re some of the most iconic tastes of their cultures:
- Chorizo, Pork And Beef – While Argentina’s breakfast option is packed with mouth-watering meats, the lack of balance makes it very heavy in protein and very light in almost everything else.
- Garudhiya – A tuna fish broth, its low carbohydrates and fibre and high salt mean that it’s not the healthiest option on the menu, but it has been loved by generations of Maldivians and continues to be a favourite dinner option.
- Moqueca De Camarao – A strong and flavoursome shrimp stew, moqueca de camarao is enjoyed as a delicious lunch in Brazil even though low micronutrients make other meals a healthier option.
- Chicken Asado – A South American barbecue style, Argentinian chicken asado is both high in protein and in fat; it’s a tasty treat to enjoy over a summer grill, but not a meal for everyday diets!
- Scrambled Eggs – Although this Ecuador staple is enjoyed for breakfast all over the world, its limited variety means that it’s not the most balanced meal choice by itself. Top it up with some vegetables to upgrade its healthiness!