Mediterranean, Nordic and Asian diets have much in common Mediterranean, Nordic and Asian diets have much in common

The feeding routine of these three diets help reducing the risk of non-transmittable diseases, such as cancer, diabetes or cardiovascular problems. Learn about the characteristics of each of them.

Mediterranean diet: This diet emphasizes on seasonality, local products and traditional preparations. Its main foods are fruits, vegetables, whole grains, legumes, dry fruits and olive oil. Fish, poultry and red wine have a secondary role, while red meat, salt and sugar are sporadically consumed. This diet helps losing weight, reduce cardiovascular diseases and diabetes risks.

Nordic diet: It contains more whole grains, products from the area and more than 75% are organic products. This diet is similar to the Mediterranean diet because it also emphasizes the consumption of whole grains, fruits, vegetables, eggs, oil and shrimps, while foods such as meat, dairy products, desserts and alcohol are moderately consumed. The difference is in the use of colza oil (extracted from a seed that is equally named), instead of olive oil.

Asian traditional diet: Not a single diet really exists, but nutrition experts were able to consolidate a food pyramid of many countries that are part of a culture that gives priority, in general, to rice, noodles, and whole cereals, as well as to fruits, vegetables, legumes, seeds and dry fruits. Fish and shrimps are valid daily options, while eggs and poultry are consumed once a week. This type of feeding recommends small and less frequent red meat serves.

Source: The Diet of the 5 Factors, by the Canadian Nutritionist Harley Pasternak.

Related: Fruits and vegetables for a complete diet