THREE of the most celebrated and health-promoting diets from around the world are the Mediterranean, Japanese and Nordic diets, all known for promoting health and longevity.

“Each one reflects the unique culture and climate it comes from, while sharing common themes of whole foods, balance, and minimal processing,” said nutritionist Keisha Black.

Below she explains what each entails, and why you may want to adopt parts of or all of them or in their entirety.

THE MEDITERRANEAN DIET

Origin: Southern Europe (Greece, Italy, Spain)

Core components:

•Fruits & vegetables: Eaten in abundance

•Healthy fats: Especially olive oil

•Whole grains: Bulgur, whole wheat bread

•Lean proteins: Fish, seafood, some poultry, legumes

•Dairy: Mostly yoghurt and cheese in moderation

•Wine: In moderation, often with meals

Health benefits:

•Heart-healthy

•Anti-inflammatory

•Supports longevity and brain health

Example meal:

Grilled salmon with olive oil, tomatoes, cucumber salad, a small serving of bulgur, and a glass of red wine.

THE JAPANESE (OKINAWAN) DIET

Origin: Okinawa, Japan (known for exceptional longevity)

Core components:

•Vegetables: Seaweed, sweet potatoes, leafy greens

•Soy products: Tofu, miso, edamame

•Fish: Often grilled or lightly steamed

•Rice: Often white rice, sometimes with barley

•Green tea: A daily staple

•Portion control: “Hara hachi bu” –- eat until 80 per cent full

Health benefits:

•Low in calories, high in nutrients

•Supports healthy weight and metabolism

•Rich in antioxidants and anti-ageing compounds

Example meal:

Miso soup, grilled mackerel, pickled vegetables, a small bowl of rice, and green tea.

THE NORDIC DIET

Origin: Scandinavian countries (Denmark, Sweden, Norway, Finland)

Core components:

•Whole grains: Rye, barley, oats

•Berries & root veggies: Beets, carrots, potatoes.

•Fish: Salmon, herring, mackerel

•Low-fat dairy: kefir, fermented dairy

•Legumes & nuts: Beans, peas, almonds

•Grapeseed (canola) oil: Instead of olive oil

Health benefits:

•Heart and brain health

•Reduces inflammation

•Promotes weight management

Example meal:

Roasted root vegetables with grilled herring, rye bread, and a side of pickled cabbage.

“What they all have in common is that they use natural, minimally processed foods, seasonal and local produce, healthy fats and plant-based foods,” Black said.

“Users also practise mindful eating habits, eliminate artificial dyes and sweeteners, and just, in general, pay attention to labels and what goes into their bodies.”