The Healthiest Countries for Your Holiday

Posted on July 23, 2019 by Sally-Anne Turner

Your holiday is your chance to really relax and not worry about your diet for a few days, but if you are determined to keep up all your hard work with your healthy eating, why not try and visit one of the world's healthiest countries? For many people working towards their weight loss goals, the thought of going on holiday can bring mixed emotions. You've worked incredibly hard, perhaps with the support of a medical weight loss programme, and the last thing you want is to undo all that progress. However, holidays don't have to derail your health journey, especially if you choose destinations where healthy eating is simply part of the local culture.

The beauty of visiting countries with naturally healthy cuisines is that you don't have to feel like you're missing out or constantly restricting yourself. Instead, you can immerse yourself in the local food culture, try authentic dishes, and still maintain your healthy habits without feeling deprived. These destinations offer fresh, wholesome ingredients prepared in traditional ways that have kept their populations healthy for generations. Whether you're following a structured weight loss plan, maintaining your results, or simply trying to make healthier choices, these countries make it easier to stay on track whilst genuinely enjoying your holiday experience.

At Bodyline Clinic, we understand that maintaining your weight health isn't just about what happens in the clinic or during your treatment programme. It's about building sustainable habits that fit into your entire lifestyle, including when you travel. We've supported over 100,000 patients across the UK in their weight loss journeys, and one of the most common concerns we hear is how to navigate holidays without undoing months of hard work. The good news is that with the right destination choice and a bit of knowledge about local cuisines, you can enjoy a wonderful holiday whilst still honouring your health goals.

Not sure where to visit? Here are some of the healthiest countries in the world that also happen to be great holiday destinations, complete with insights into their traditional diets and why they're so beneficial for your health!

Spain

As with any country, Spain has its fair share of fast-food chains and greasy restaurants, but if you look at the typical local diet, it is actually very healthy. The Mediterranean diet, which Spain exemplifies beautifully, has been studied extensively by nutritionists and health researchers worldwide, and it consistently ranks as one of the healthiest dietary patterns you can follow.

According to Business Insider, Spain is actually now considered THE healthiest country in the world thanks to local delicacies such as paella and gazpacho which are filled with healthy fats, plenty of protein and lots of vegetables. This ranking takes into account various health metrics including life expectancy, cardiovascular health, and the prevalence of chronic diseases. Spanish people enjoy one of the highest life expectancies in the world, and their traditional diet plays a significant role in this achievement.

The Spanish approach to eating is about so much more than just the ingredients on the plate. It's about the entire food culture, which emphasises fresh, seasonal produce, regular meal times, and social eating experiences. When you visit Spain, you'll notice that meals are events to be savoured, not rushed. Lunch, the main meal of the day, is typically eaten between 2pm and 4pm, and it's not uncommon for it to last a couple of hours. This slower pace of eating actually aids digestion and helps you recognise when you're full, which is one of the key principles we teach in our weight loss programmes at Bodyline.

Traditional Spanish dishes are naturally aligned with healthy eating principles. Gazpacho, the cold tomato soup that's perfect for hot summer days, is packed with vegetables including tomatoes, peppers, cucumbers, and onions, all blended with a touch of olive oil and vinegar. It's hydrating, low in calories, and absolutely delicious. Paella, whilst it can be calorie-dense depending on how it's prepared, is fundamentally a dish built around vegetables, lean proteins like chicken or seafood, and rice. The saffron used in authentic paella isn't just for colour and flavour; it also contains antioxidants that support overall health.

Tapas culture in Spain is another aspect that can support healthy eating habits. Rather than ordering one large, heavy meal, tapas allows you to sample multiple small dishes, which means you can try a variety of foods without overindulging in any single item. Popular healthy tapas options include grilled prawns, Spanish omelette (tortilla española), patatas bravas (though watch the sauce!), grilled vegetables, and various seafood dishes. The key is to focus on the grilled, baked, or steamed options rather than the fried varieties.

Spanish cuisine also makes excellent use of olive oil, which is a cornerstone of the Mediterranean diet. Unlike the saturated fats found in butter and other animal fats, olive oil is rich in monounsaturated fats that can actually support heart health when consumed in moderation. It's used liberally in Spanish cooking, but because the overall diet is so balanced and plant-focused, this fat intake is part of a healthy pattern rather than a concern.

If you're on a weight loss journey and planning a trip to Spain, you can absolutely enjoy the local cuisine whilst staying aligned with your goals. Focus on seafood dishes, grilled meats, vegetable-based soups and stews, and fresh salads. Be mindful of portion sizes, particularly with the delicious bread that accompanies most meals, and remember that you don't have to finish everything on your plate. The Spanish themselves often eat smaller portions than we might expect, and they balance richer foods with lighter options throughout the day.

Greece

Known for being one of the world's healthiest destinations, a lot of places within Greece are classic, traditional towns with no fast-food chains and only local restaurants serving their national dishes which are all coincidentally fresh and natural. The Greek islands, in particular, offer an authentic food experience that's difficult to replicate elsewhere, with many tavernas sourcing their ingredients from local farms, fishermen, and family gardens.

Fruit, yoghurt, fish, feta and olives are all key elements of the authentic Greek diet, many of which are ingredients we turn to in this country as healthy sources of fat, protein, vitamins and minerals. The traditional Greek diet is another excellent example of the Mediterranean dietary pattern, which has been extensively studied and shown to reduce the risk of heart disease, support healthy weight management, and promote longevity.

Greek yoghurt has become incredibly popular in the UK in recent years, and for good reason. Authentic Greek yoghurt is strained to remove excess whey, resulting in a thicker, creamier texture and a higher protein content than regular yoghurt. In Greece, it's often eaten for breakfast with honey and walnuts, or used as a base for tzatziki, the refreshing cucumber and garlic dip that accompanies many Greek dishes. The protein in Greek yoghurt helps keep you feeling satisfied, which is one of the reasons we often recommend it to patients in our weight loss treatment programmes.

Olives and olive oil are absolutely central to Greek cuisine, appearing in nearly every meal. Greece is one of the world's largest producers of olive oil, and the quality of Greek olive oil is exceptional. Olives themselves are a great source of healthy fats, and whilst they are calorie-dense, they're also incredibly satisfying. A small serving of olives with your meal can help you feel more satiated and less likely to overeat other foods.

Greek salads, or horiatiki as they're known locally, are a perfect example of how simple, fresh ingredients can create something absolutely delicious. A traditional Greek salad contains tomatoes, cucumbers, red onions, green peppers, feta cheese, and olives, dressed simply with olive oil and oregano. Notice what's missing? Lettuce. Authentic Greek salad doesn't contain any lettuce at all, focusing instead on more nutrient-dense vegetables. This dish is filling, packed with vitamins and minerals, and provides a good balance of carbohydrates, fats, and protein.

Seafood features heavily in Greek cuisine, particularly in coastal areas and on the islands. Grilled octopus, fresh fish, prawns, and squid are all commonly served, often prepared simply with lemon, olive oil, and herbs. These lean protein sources are excellent choices if you're watching your weight, and they're a world away from the heavily battered and fried fish we might be more familiar with in the UK.

One aspect of Greek dining culture that supports healthy eating is the meze tradition. Similar to Spanish tapas, meze involves sharing multiple small dishes rather than each person ordering a large individual meal. This encourages variety in your diet and makes it easier to control portions. Popular healthy meze options include hummus, tzatziki, dolmades (stuffed vine leaves), grilled vegetables, and various seafood dishes.

Greek cuisine also makes wonderful use of pulses and legumes. Dishes like fasolada (bean soup), fakes (lentil soup), and gigantes (giant beans in tomato sauce) are traditional staples that are high in fibre, protein, and complex carbohydrates. These dishes are incredibly satisfying and nutritious, and they're often served as main courses rather than side dishes.

If you're visiting Greece whilst following a weight loss plan, you'll find it relatively easy to make healthy choices. Stick to grilled meats and fish, enjoy plenty of salads and vegetable dishes, and don't be afraid to try the traditional bean and lentil dishes. Be mindful of portion sizes with feta cheese and olives, as whilst they're healthy in moderation, they are calorie-dense. And perhaps save the baklava and other sweet pastries for an occasional treat rather than an everyday indulgence!

Italy

Believe it or not, you don't have to indulge in mountains of pizza and pasta when out in Italy and the locals actually don't. The stereotype of Italian cuisine being all about heavy pasta dishes and pizza doesn't reflect the reality of how Italians actually eat day to day. Whilst these foods are certainly part of Italian culture, the traditional Italian diet is far more varied, balanced, and health-focused than many visitors realise.

Although fresh pasta, made with eggs and flour is a staple part of any Italian's diet, other key ingredients include tomatoes, fish, poultry and a lot of vegetables, as well as a healthy serving of olive oil which is actually proven to be great for providing the body with monounsaturated fats and antioxidants. The Italian approach to pasta is also quite different from what we might be used to in the UK. Portions are typically much smaller, pasta is usually served as a first course rather than the entire meal, and it's often dressed simply with vegetables, a small amount of cheese, or a light tomato sauce rather than heavy cream-based sauces.

One of the most important aspects of Italian food culture is the emphasis on fresh, seasonal, locally-sourced ingredients. Italians take enormous pride in the quality of their produce, and meals are built around what's fresh and available rather than relying on processed or imported foods. This farm-to-table approach means you're eating food at its nutritional peak, with maximum flavour and minimum need for heavy sauces or excessive seasoning.

The Italian meal structure is also worth noting. A traditional Italian meal consists of multiple courses: antipasto (starter), primo (first course, usually pasta or risotto), secondo (second course, typically meat or fish with vegetables), and dolce (dessert). However, you don't have to eat every course at every meal. Many Italians will choose either a primo or a secondo, not both, and they'll balance their choices throughout the day. This approach to eating encourages mindful consumption and helps prevent the overeating that can occur when faced with one enormous plate of food.

Italian cuisine makes wonderful use of vegetables. Dishes like caponata (a Sicilian aubergine dish), peperonata (stewed peppers), and various preparations of courgettes, artichokes, and leafy greens are common. These vegetables are often prepared with olive oil, garlic, and herbs, creating flavourful dishes that are both satisfying and nutritious. The Mediterranean vegetables that thrive in Italy's climate are rich in vitamins, minerals, and antioxidants that support overall health.

Seafood is another cornerstone of Italian cuisine, particularly in coastal regions. From the simple but delicious spaghetti alle vongole (spaghetti with clams) to grilled branzino (sea bass) to seafood risotto, Italian cooks know how to prepare fish and shellfish in ways that enhance rather than mask their natural flavours. These lean protein sources are excellent choices for anyone following a weight loss programme.

The Italian breakfast, or colazione, is typically quite light compared to what we might eat in the UK. It usually consists of a cappuccino and a cornetto (similar to a croissant) or some biscuits. Whilst this might not seem particularly healthy at first glance, the smaller portion size and the fact that it's not a heavy, greasy meal means you're starting the day without overloading your system. That said, if you're used to a more substantial breakfast, you might want to supplement with some fruit or yoghurt to keep you satisfied until lunch.

One of the challenges of eating in Italy whilst trying to maintain your weight is the bread. Delicious, fresh bread is served with most meals, and it's very tempting to fill up on it whilst waiting for your food to arrive. The key is to be mindful about how much you're eating. Have a piece or two if you really want it, but don't mindlessly munch through the entire basket. Remember, the Italians themselves typically use bread to mop up sauces or accompany their meal, not as a meal in itself.

If you're visiting Italy and want to eat healthily, focus on grilled or baked fish and poultry, plenty of vegetable dishes, and modest portions of pasta. Choose tomato-based sauces over cream-based ones, and don't feel obligated to order every course. Enjoy the food, savour the flavours, and eat slowly. The Italian dining experience is meant to be leisurely, which actually supports healthy eating by giving your body time to register fullness signals.

Switzerland

Possibly not the first place you'd think to visit for your summer holiday, but Switzerland doesn't just offer beautiful scenery and an active lifestyle, but a fresh and healthy diet too. Whilst Switzerland might be more famous for its chocolate and cheese than its health credentials, the traditional Swiss diet and lifestyle contribute to the country having one of the highest life expectancies in the world.

It is actually the standard in Switzerland to eat 5 times a day and some favourite foods include muesli for breakfast, a croissant or fruit mid-morning, red meat is often enjoyed at lunch, such as veal, fruit is usually eaten around 4pm before dinner is had later in the evening, some of their most common ingredients include bread, cold meats, cheese and jam. This eating pattern, whilst it might seem like a lot of meals, actually helps maintain steady blood sugar levels throughout the day and prevents the extreme hunger that can lead to overeating.

Muesli, which originated in Switzerland, is an excellent breakfast choice. Created by Swiss physician Maximilian Bircher-Brenner around 1900, traditional Swiss muesli (Bircher muesli) consists of rolled oats soaked overnight in water or milk, mixed with grated apple, lemon juice, and nuts. It's filling, nutritious, and provides sustained energy throughout the morning. Modern versions often include yoghurt and various fruits, making it even more nutritious. This is the kind of breakfast we often recommend to patients at our Bodyline clinics who are looking for satisfying, healthy options to start their day.

The Swiss approach to eating includes regular, moderate-sized meals rather than large, infrequent ones. This pattern of eating can actually support weight management by keeping your metabolism active and preventing the blood sugar crashes that lead to cravings and overeating. The mid-morning and afternoon snacks typically consist of fruit or a small pastry, providing a energy boost without overloading the system.

Switzerland's mountainous terrain naturally encourages an active lifestyle. Walking and hiking are national pastimes, and many Swiss people incorporate significant physical activity into their daily routines. This combination of a balanced diet and regular movement is a key factor in the population's overall health. If you're visiting Switzerland, you'll find countless opportunities for walking, hiking, and other outdoor activities that can help you stay active whilst on holiday.

Swiss cuisine does include some richer dishes, such as fondue and raclette, which are cheese-based and quite calorie-dense. However, these are typically eaten as occasional treats rather than everyday meals, and they're often balanced with lighter foods throughout the day. If you do indulge in these traditional dishes, consider sharing with others and accompanying them with plenty of vegetables and salad to add volume and nutrients to your meal without excessive calories.

The quality of ingredients in Switzerland is generally very high. The country has strict food quality standards, and there's a strong emphasis on fresh, local produce. Swiss dairy products, in particular, are of exceptional quality, and whilst cheese and milk are calorie-dense, they're also good sources of protein and calcium when consumed in moderation.

One aspect of Swiss food culture that supports healthy eating is the emphasis on freshness and simplicity. Swiss cooking doesn't rely heavily on complex sauces or heavy preparations. Instead, high-quality ingredients are allowed to speak for themselves, prepared simply to enhance rather than mask their natural flavours. This approach means you're eating real food without excessive added fats, sugars, or salt.

If you're visiting Switzerland and want to maintain your healthy eating habits, start your day with muesli, enjoy the local fruits (Swiss apples and berries are particularly good), choose grilled or baked meats over fried options, and take advantage of the wonderful walking opportunities to stay active. You can absolutely enjoy a small portion of fondue or raclette as a special treat, but balance it with lighter meals before and after.

Sweden

Unfortunately, us Brits have a clouded view of what the diet in Sweden really looks like, mainly due to the food hall at IKEA, but it is a lot more than just meatballs (although they are a popular local delicacy). The authentic Swedish diet is based on principles of simplicity, seasonality, and balance, with a focus on whole foods and traditional preparation methods that have kept the Swedish population healthy for generations.

The Swedish love lingonberries, pickled herring, swapping bread for crispbreads, pea soup and crayfish, all of which are natural foods, packed with goodness! These traditional foods might seem unusual to British palates, but they each offer unique nutritional benefits that contribute to the overall healthfulness of the Swedish diet.

Lingonberries alone are a great addition to your diet thanks to being a superfruit, high in antioxidants and have shown to lower blood sugar and promote a healthy heart, gut and eyes. These tart red berries are similar to cranberries and are used in both sweet and savoury dishes in Swedish cuisine. Lingonberry jam is a traditional accompaniment to meatballs and other meat dishes, and whilst it does contain sugar, the berries themselves are low in calories and high in beneficial compounds. Fresh or frozen lingonberries can be added to porridge, yoghurt, or smoothies for a nutritious boost.

Pickled herring is a traditional Swedish food that might not appeal to everyone, but it's actually incredibly nutritious. Herring is an oily fish rich in omega-3 fatty acids, vitamin D, and protein. The pickling process preserves the fish whilst adding flavour, and it's typically served with crispbread, potatoes, and vegetables. Whilst the pickling liquid does add some salt and sugar, the overall nutritional profile of this dish is excellent, providing healthy fats and protein that support satiety and overall health.

Crispbread, or knäckebröd, is a Swedish staple that's much lower in calories than regular bread whilst still providing fibre and that satisfying crunch. Made from rye flour, crispbread is filling and nutritious, and it's often topped with cheese, cold meats, or vegetables. This is a great swap if you're trying to reduce your carbohydrate intake whilst still enjoying bread-based meals. Many of our patients at Bodyline find that making simple swaps like this helps them stay on track with their weight loss goals without feeling deprived.

The Swedish tradition of fika is worth mentioning, even though it might seem counterintuitive when discussing healthy eating. Fika is a Swedish custom of taking a break for coffee and something sweet, usually a pastry or cake. Whilst this might not sound particularly healthy, the practice of fika is actually about taking time to pause, relax, and connect with others, which supports mental wellbeing. The key is moderation – Swedes typically have a small pastry with their coffee, not a huge slice of cake, and they savour it mindfully rather than eating it quickly or mindlessly.

Swedish cuisine makes excellent use of root vegetables, berries, and other foods that can be grown or foraged in the Nordic climate. Potatoes, turnips, carrots, and beetroot are common, as are various types of berries including blueberries, cloudberries, and the aforementioned lingonberries. These foods are nutrient-dense and form the basis of many traditional Swedish dishes.

The Swedish approach to meat is also worth noting. Whilst meatballs are indeed popular, Swedes also eat a lot of game meat such as elk and reindeer, which are leaner than beef or pork. Fish and seafood feature heavily in the diet, particularly salmon, herring, and prawns. These protein sources are generally healthier than the processed meats and fatty cuts that are more common in typical British diets.

One particularly healthy Swedish dish is ärtsoppa, or yellow pea soup, which is traditionally eaten on Thursdays. This hearty soup is made from dried yellow peas, onions, and small pieces of pork, and it's filling, nutritious, and high in protein and fibre. Pulses like these are excellent for weight management because they keep you feeling full for hours whilst providing essential nutrients.

If you're visiting Sweden and want to eat healthily, embrace the local food culture. Try the pickled herring, swap regular bread for crispbread, eat plenty of fish and seafood, and enjoy the wonderful berries when they're in season. Take part in fika, but keep your portions small and really savour your treat. And take advantage of the Swedish love of outdoor activities – walking, cycling, and swimming are all popular pastimes that will help you stay active during your holiday.

Norway

Another country that might not be top of the list for a holiday but if you're on the hunt for healthy countries, Norway is definitely one to pay a visit. The Norwegian diet, like other Scandinavian countries, is based on simple, natural foods that are prepared in traditional ways, and it's this straightforward approach to eating that contributes to the population's excellent health outcomes.

With popular ingredients in the country including salmon, lamb, eggs and a lot of fruit and vegetables, there's no denying that the Norwegian diet is light, fresh and very natural. Norway's dramatic landscape, with its fjords, mountains, and extensive coastline, provides an abundance of fresh, wild ingredients that form the basis of traditional Norwegian cuisine.

Salmon is an ingredient we should all eat a little more of, both on our holidays and at home, as this kind of fish is high in Vitamin B, a great source of Omega-3 and an equally as good source of potassium. Norwegian salmon, in particular, is renowned worldwide for its quality. Whether it's smoked, grilled, baked, or cured (gravlax), salmon is a staple of the Norwegian diet and appears on tables regularly. The omega-3 fatty acids in salmon are crucial for heart health, brain function, and reducing inflammation throughout the body. At Bodyline, we often recommend increasing omega-3 intake to our patients, as these healthy fats can support overall health whilst you're working towards your weight loss goals.

Norwegian cuisine makes extensive use of other seafood as well. Cod, haddock, mackerel, and prawns are all commonly eaten, often prepared simply to let the quality of the fish shine through. Dried and salted fish, such as bacalao (salt cod) and tørrfisk (dried cod), are traditional preservation methods that create unique flavours whilst maintaining the nutritional benefits of the fish.

Lamb is another important protein source in Norway, and Norwegian lamb is known for its excellent quality. The sheep graze on mountain pastures during the summer, eating wild herbs and grasses that give the meat a distinctive flavour. Lamb is generally leaner than beef, and when prepared simply – grilled or roasted with herbs – it's a healthy protein choice.

Berries play a huge role in Norwegian cuisine, with cloudberries being particularly prized. These golden berries grow wild in mountainous areas and are rich in vitamin C and antioxidants. Blueberries, lingonberries, and strawberries are also popular, and Norwegians eat them fresh in summer and preserve them for winter consumption. Berries are naturally low in calories whilst being high in fibre and beneficial plant compounds, making them an ideal food for anyone watching their weight.

Norwegian breakfast often includes whole grain bread, cheese, cold meats, and fish, along with vegetables like tomatoes and cucumbers. This savoury breakfast provides sustained energy throughout the morning and is far more balanced than the sugar-laden cereals or pastries that many people eat. The emphasis on protein and complex carbohydrates helps stabilise blood sugar levels and prevents mid-morning energy crashes and cravings.

One traditional Norwegian dish worth trying is raspeball or komle, which are potato dumplings often served with meat and vegetables. Whilst this is a hearty, filling dish, it's made from simple, wholesome ingredients and is traditionally eaten as a main meal rather than alongside other heavy foods. The key, as with many traditional dishes, is portion control and balance.

The Norwegian concept of friluftsliv, which roughly translates to "open-air living," is central to Norwegian culture. This philosophy emphasises spending time outdoors and connecting with nature, and it naturally encourages physical activity. Norwegians of all ages regularly engage in outdoor pursuits such as hiking, skiing, and cycling. If you visit Norway, you'll find countless opportunities to embrace friluftsliv yourself, which will help you stay active and energised during your holiday.

Norway's food culture also emphasises quality over quantity. Norwegians generally eat smaller portions than we might be used to in the UK, and they take time to enjoy their meals rather than rushing through them. This mindful approach to eating supports healthy weight management by allowing your body time to register fullness signals before you've overeaten.

If you're visiting Norway and want to maintain your healthy eating habits, focus on the excellent seafood, enjoy the local berries and vegetables, choose whole grain bread over white, and embrace the outdoor lifestyle. The clean, fresh air and stunning scenery make it easy to spend time being active, which will support your overall health and wellbeing whilst you're on holiday.

Japan

Possibly the holiday of a lifetime but Japan is definitely one of the healthier places in the world to visit. Japanese people have one of the highest life expectancies in the world, and their traditional diet is considered one of the key factors in their longevity and low rates of obesity and heart disease.

Not dissimilar to the Chinese diet, authentic Japanese food includes a lot of oily fish and rice, often incorporated into dishes such as sushi, meaning the people of Japan typically eat a pretty clean diet. However, the Japanese diet is about much more than just sushi. It encompasses a wide variety of foods and preparation methods, all centred around principles of balance, seasonality, and presentation.

According to the BBC, a study by the British Medical Journey showed that sticking to a Japanese diet could reduce the risk of heart disease, strokes and other cardiovascular diseases, which definitely confirms that Japan is one of the healthier countries for a holiday. The study found that people who adhered most closely to traditional Japanese dietary patterns had significantly better health outcomes than those who didn't.

The traditional Japanese diet is based on rice, miso soup, fish or meat, and a variety of vegetable side dishes. Meals are typically composed of several small dishes rather than one large plate, which encourages variety in the diet and helps with portion control. This approach to meal composition is something we often discuss with patients at our weight loss clinics, as eating a variety of foods in smaller portions can help you feel more satisfied whilst consuming fewer overall calories.

Fish and seafood are central to Japanese cuisine, and the Japanese eat more fish per capita than almost any other nation. From the raw fish in sushi and sashimi to grilled fish served with rice and vegetables, seafood appears at most meals. The omega-3 fatty acids in fish are crucial for heart and brain health, and the lean protein helps support muscle maintenance whilst you're losing weight.

Soy products feature heavily in Japanese cuisine. Tofu, miso, natto, and edamame are all made from soybeans, and they provide high-quality plant protein along with various beneficial compounds. Miso soup, which is served with most meals, is made from fermented soybean paste and is rich in probiotics that support gut health. A healthy gut is increasingly recognised as important for overall health, including weight management.

Seaweed is another staple of the Japanese diet that's packed with nutrients. Nori (the seaweed used to wrap sushi), wakame (often found in miso soup and salads), and kombu (used to make dashi stock) are all rich in minerals including iodine, which is essential for thyroid function. Seaweed is also very low in calories whilst being high in fibre, making it an excellent food for weight management.

Green tea is the beverage of choice in Japan, and it's consumed throughout the day. Green tea contains antioxidants called catechins, which have been shown to support metabolism and fat burning. Whilst green tea alone won't cause significant weight loss, it's a healthy, calorie-free beverage choice that can support your overall health goals.

The Japanese approach to eating is characterised by a concept called hara hachi bu, which means eating until you're 80% full rather than completely stuffed. This practice, which originates from Okinawa (where people have exceptionally long lifespans), encourages mindful eating and helps prevent overconsumption. It takes about 20 minutes for your brain to register that your stomach is full, so by stopping at 80% fullness, you're actually eating the right amount for your body's needs.

Portion sizes in Japan are generally smaller than what we're used to in the West. Rice is served in small bowls, and even main dishes are modest in size. However, because meals consist of multiple dishes, you still feel satisfied. The variety and visual appeal of Japanese meals make eating a pleasurable experience, even with smaller portions.

Japanese cuisine does include some less healthy options, particularly in modern urban areas where Western fast food has become popular. Tempura (battered and deep-fried vegetables and seafood) and tonkatsu (breaded and fried pork cutlet) are delicious but calorie-dense. If you're trying to maintain your healthy eating habits, enjoy these dishes occasionally but focus primarily on the grilled, steamed, and raw preparations that are more traditional.

If you're visiting Japan and want to eat healthily, embrace the traditional diet. Order set meals (teishoku) which come with rice, miso soup, a main dish, and pickled vegetables. Choose sushi and sashimi, grilled fish, and vegetable dishes. Try the various soy products, and don't be afraid to experiment with seaweed and other ingredients that might be unfamiliar. Practice hara hachi bu by eating slowly and stopping before you feel completely full. And enjoy green tea throughout the day as a healthy, hydrating beverage.

France

France isn't currently in the top 10 healthiest countries in the world but it isn't far out and that's because the traditional French diet can be quite healthy. The French have long been admired for their ability to enjoy rich, delicious food whilst maintaining relatively low rates of obesity and heart disease, a phenomenon sometimes called the "French Paradox."

Anyone who has holidayed in France will know that it's more than possible to indulge in some slightly more calorific foods out there, such as too many pasties and macarons but their traditional core diet is actually pretty clean. French cuisine, when you look beyond the pastries and rich sauces, is fundamentally based on fresh, high-quality ingredients prepared with care and attention.

Lots of white and red meat, cold meats and cheese, fresh bread and of course, vegetables. However, it isn't just the ingredients that make the French healthy, but how they eat too. The French approach to food is characterised by mindfulness, appreciation, and moderation – principles that are increasingly recognised as crucial for healthy weight management.

The French eat relatively small portions and have multiple courses for most meals, but because their courses are generally simple and light, they rarely overindulge. A typical French meal might consist of a small starter (perhaps a salad or soup), a main course of protein with vegetables, a cheese course, and a small dessert or fruit. Whilst this sounds like a lot of food, each course is modest in size, and the meal is eaten slowly over an extended period, allowing your body time to register fullness.

The French take their time with meals. Lunch is often a two-hour affair, and dinner is a leisurely event to be savoured. This slower approach offers a useful reminder to pause and enjoy your food. Wherever you travel, make time to savour the local dishes and choose meals that leave you feeling comfortably satisfied.

Support your weight loss goals with Bodyline

From Mediterranean flavours to Japanese specialities, exploring local food can be one of the best parts of a holiday. You can enjoy those experiences while keeping your health goals in mind, and bring some new meal ideas home with you, too!

If you would like more support with managing your weight, our team at Bodyline is here to help. Our personalised medical weight loss programmes include a clinical assessment and ongoing guidance, with treatment options considered around your medical history, lifestyle and individual needs.

Whether you’re preparing for a trip or settling back into your routine, speak to our friendly team about the support available. Call 0800 995 6036 or fill in our online contact form to request a call back.