What a 2,000-2,500 Calorie Diet Looks Like Around The World

Written by Kiel DiGiovanni | Co-founder

Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist

FACT CHECKED

Updated On: June 09, 2024

We thought it would be cool to look what an average diet looks like around the world. Being that there are so many countries, we stuck to the 11 most populous ones. We researched what the average person eats each meal for each country, based on a standard 2,000-2,500 calorie daily diet. Obviously, we live in the modern world, so most countries have access to all different kinds of foods, particularly Western food. However, we kept things traditional for each country.

Upon our research, we found a common trend shared amongst most of these countries, and that is the prevalence of obesity (regardless of the country's economic stature - it's not just the US!). What's very clear (and should be obvious) is that the main cause of obesity and weight gain around the world is the increased consumption of processed foods and added sugars. Fast food and junk food is prevalent pretty much everywhere!

However, there's one country that stands out among the rest, in a good way...

After doing all of this research, we came to a simple conclusion - If all of these countries were to stick to their traditional diet (again, based on normal servings each meal), which you are about to see, there would be no rise in obesity across the world, America included.

Interesting, yet obvious.

With all of the information we gathered, we will provide the following information for each of the 11 most populous countries in the word:

What their traditional diet looks like.
A breakdown of the macros and calories per meal.
How their traditional diet could be improved based on macros and overall healthiness of their food (just an interesting take from a health & fitness standpoint).
Their current health status in regards to obesity.

You may not really care about who's getting fat and who's not, but either way, it's pretty interesting to see how the world eats!

Average Daily Diet for Top 11 Most Populous Countries

Before we get into, we just want to touch on a few points.

You'll see that the typical foods in these 11 countries vary in the macronutrient breakdowns. Macronutrients are broken into three groups; protein, carbohydrates, and fats. There are roughly four calories in 1 gram of protein or carbohydrates, while 1 gram of fat is around nine calories.

What is a healthy macro ratio?

A healthy macro breakdown will be somewhere around 45-55% carbohydrates, 20-30% proteins, 20-30% fats.

How many calories should I eat per day?

The number of calories you eat is based on your situation and lifestyle (i.e. your physical size and daily activities), but as a general rule of thumb, it's recommended that women should consume around 2,000 calories a day while men should eat 2,500.

For reference, you will notice below that a few of the countries total calories in the sample daily diets we provided don’t add up to the total recommended daily calorie intake levels we just mentioned. This is because, while 2,000-2,500 is recommended on average, for smaller individuals, not as many calories are needed (i.e. they may have a total daily energy expenditure of 1,500-2,000 on average). Some of these countries simply have a population that weigh less on average. Another reason has to do with the economic stature.

Another thing that should be noted is the sample daily meals is just what a diet in each country WOULD look like, without overeating and excess snacks/junk. In reality, many people eat more calories because of excess snacking and consumption of processed foods or food with high added sugar and fat content, as well as sugary drinks. Fast food, unhealthy snacks, and sugary drinks are everywhere. As such, the sample meals are exactly that, samples. They are what a diet would look like if the person was at least somewhat conscious about their weight.

The 11 counties are in order of their population size:

China
India
USA
Indonesia
Brazil
Pakistan
Nigeria
Bangladesh
Russia
Mexico
Japan

Without further ado, let's see how each of these countries stack up.

1. China

The typical Chinese food found in the US centers around meat-heavy dishes like General Tso's and boneless spare ribs. Truth be told, the real Chinese diet is based around fresh seasonal foods, with the majority of Chinese going to the market daily to buy ingredients to cook the same day.

China has vast differences between provinces regarding what a daily diet looks like. Generally, the Chinese stick with four main food groups, including; vegetables, grains, meat, and fruit. Dairy products and western desserts aren't consumed regularly. Instead, they consume a large amount of soy milk and fruit for dessert.

The Chinese typically eat three times a day,

Here's a look at what a staple daily diet might look like in China:

Breakfast: Chinese breakfast foods largely depend on the region of the country, but they can include steamed stuffed buns (baozi), deep-fried dough (youtiao), tea eggs (eggs boiled in spices), or Chinese pancakes (Jianbing). Breakfast is typically rushed and eaten on the way to work or school.

Lunch: Once noon hits, most Chinese people will go for lunch and often eat quickly to get back to what they were doing or take a nap at their desk because they might be working the 9-9-6 (work 9-9 6 days a week). Regular lunch foods include noodles or rice served with protein and vegetables.

Snack: Between lunch and dinner, many Chinese will snack on things such as seeds, nuts, dried fruits, and processed foods (crackers/biscuits), plus many like to have some bubble milk tea.

Dinner: This is the most important and biggest meal for many Chinese if they are eating with family or friends. Dinner is often eaten family-style, with everyone sharing communal dishes from the center of the table. This can include multiple vegetable dishes, soup, and meat or fish dishes with a big bowl or two of rice. If there's a dessert, it's usually a seasonal fruit(s).

This chart is based on a day's food in China, considering some of the most common (traditional) food choices.

Foods	Calories	Protein	Carbs	Fats
Breakfast: 1 cup soy milk, 2 steamed buns (Baozi), 1 tea egg	541	32g	65g	17g
Lunch: Beef Noodle Soup	590	30g	50g	30g
Snack: Milk tea (boba tea)	130	0g	28g	2g
Dinner: Hot Pot Dinner	630	52g	65g	18g
Dessert: Mixed fruit	84	1g	20g	0g
TOTALS	1,975	115g	228g	67g

Macros: 28% Protein, 56% Carb, and 16% fats.

Reality: This study showed that the tide is shifting in China related to their diets with negative trends in healthy eating. The traditional diet is turning towards higher-fat, low fiber, and carbohydrate food options that might change how we perceive Chinese people in the future. This comes down to more and more unhealthy snacks and fast foods popping up.

Current Health Status: The waistlines in China have matched the economic growth. Although China still has a lower rate of obesity than the US, it is catching up.

Advice: Slow the consumption of fast foods. Reduce processed foods and sugar intake and increase protein.

2. India

India is similar to China because the daily diet of people around the country has a wide range of types of food. Depending on the region and religion, Indians caloric intake will look very different. For example, in North India, more meat is consumed because of the Muslim populations, whereas in the south, you'll find primarily vegetarians. In our opinion you can't go wrong with Indian food it is some of the most varied and delicious cuisine available.

Generally speaking, Indian diets will contain high carbohydrates from whole grains while protein intake is relatively low. This study found that roughly 6-8% of calories in the typical Indian diet come from protein sources. Once again, the trends in the average Indian diet are skewing towards less than ideal with higher consumption of saturated and trans-fat, processed foods, and carbohydrates.

Here's a look at what a traditional daily diet might look like in India:

Breakfast: This is often the lightest meal for most Indians but can resemble lunch and dinner options. Breakfast can consist of different types of flatbreads such as roti, parathas, chapattis, plus a side of vegetables or chutneys made from mango, mint, or coconut.

Lunch: Mid-day meal can include rice or flatbreads plus a curry either veg or non-veg. Chutneys and pickled dishes are often served alongside the main dishes.

Snack: Masala chai tea is commonly consumed around the country. Some people might call this Chai tea which translates to "tea tea" and is a spiced milk tea sweetened with jaggery (sugar). Tea is often served with some biscuits or cookies.

Dinner: This is usually the largest meal of the day for many Indians and will resemble lunch with curries or stews (veg or non-veg) served with rice or flatbreads and raita (yogurt). Sweets aren't always eaten daily, but there is usually laddu (a dessert made from flour, sugar, and fats) for special occasions.

Foods	Calories	Protein	Carbs	Fats
Breakfast: Roti (fried breads), chutneys, tea	423	8g	55g	19g
Lunch: Dal Mahkani & rice	488	16g	61g	20g
Snack: Masala Chai & biscuits	274	3g	43g	10g
Dinner: Tikka, Naan, Aloo ghobi	578	26g	60g	26g
Dessert: Kheer (sweet rice pudding)	287	8g	48g	7g
TOTALS	2,050	61g	267g	82g

Macros: 15% Protein, 65% Carbs, 20% Fats

Current Health Status: Indians eat far too many carbohydrates and not enough protein. As a whole, Indians aren't close to having the same obesity rates as the US, but the trends are showing that it is becoming an issue as it develops and the economy grows and people eat more processed food.

Advice: Cut down on carbs, increase protein and fiber intake. Reduce consumption of processed foods.

3. USA

The US is notorious for being unhealthy for a good reason, on average, we are. The average American eats too many calories, and many of those calories come from added sugar, saturated fats, and processed foods. The overindulgence of calories combined with a sedentary lifestyle has led most Americans to be overweight or obese.

However, if we were to look at a more traditional, and not completely gluttonous diet, it wouldn't be too bad.

Here's a look at what a more traditional daily diet might look like in the USA:

Breakfast: Breakfast can vary widely on the amount of time you have to eat. A sit-down breakfast with family and friends might include toast, eggs, bacon, and hashbrowns with a cup of sweetened coffee. Americans will usually look towards cereals or other processed foods when in a rush.

Lunch: Unfortunately, lunch and/or dinner will include fast food of some sort. Regular lunches can be a sandwich, chips, and a soft drink or a sandwich and soup, and ever so rarely just a salad with meat for the few that are health conscious.

Snack: Americans tend to eat unhealthier foods as the day goes on, so snacks can range from cookies to candies to chips. Don't forget that Americans will wash their food down with a nice sugary drink of empty calories.

Dinner: If Americans are eating at home and not in their cars in some fast-food parking lot, which may account for 20% of all meals eaten, dinner will usually consist of protein, starch, and vegetable. Steak, pork chops, or chicken and fish might account for the protein, while pasta or baked potatoes will be the starch. Vegetables usually make up a minor portion of the average American dinner and can include salad or roasted vegetables. Americans love dessert, which can be pie, cake, cookies, or ice cream.

FYI - This is a fairly healthy breakdown of daily meals (a large percentage of people don't eat this "healthy").

Foods	Calories	Protein	Carbs	Fats
Breakfast: Toast, Eggs, Sausage	610	24g	55g	34g
Lunch: Soup & Sandwich & Soda	660	22g	92g	18g
Snack: Chips	130	2g	22g	3g
Dinner: Steak Dinner (salad & starch)	680	36g	69g	28g
Dessert: Ice cream	250	5g	25g	10g
TOTALS	2,330	89g	263g	93g

Macros: 20% Protein, 58% Carbs, 22% Fats

Reality: A high percentage of the carbs that Americans consume come from sugary beverages. Foods like chips, baked goods, soda, pizza, and candy make up over 50% of the calories that Americans consume daily. Overall, Americans consume more protein than many countries but don't eat enough vegetables and fruits. Replacing sugary drinks with water would be a good starting place. The average American consumes over 2,500 calories a day at baseline.

Current Health Status: The health of Americans continues to worsen as those with severe obesity are almost reaching double-digit percentages. The obesity rate has grown by 26% since 2008.

Advice: Drastically reduce processed food, fast food, and added sugar consumption.

Related:

4. Indonesia

Indonesia is another country that has a vast array of foods and consumption that matches the region, religion, and local culture. A commonplace in most Indonesian meals is steamed rice with a side of protein and vegetables. It's reported that the average Indonesian doesn't consume the recommended daily caloric intake and is considered undernourished. The majority of Indonesians will eat vegetables at least three times a week along with rice and small portions of protein, including tempeh and soy products. Like other developing countries, Indonesia is starting to consume more unhealthy foods that are high in sugar, salt, and unhealthy fats.

Here's a look at what a traditional daily diet might look like in Indonesia:

Breakfast: Indonesian breakfast usually involves steamed white rice with some small vegetables and meat/fish/tofu/tempeh (fermented soybeans) as protein components. Rice as the center point is why many of Indonesia's most popular dishes are called "nasi." Other famous breakfasts include vermicelli with sides of veggies or eggs.

Lunch: Rice once again appears in Indonesian lunch with sides of vegetables and small portions of protein. You can almost guarantee that many meals will be served with rice and Sambal (chili paste).

Snack: One of the most popular snacks in Indonesia is batagor (fried fish dumplings). More so now, compared with the last 10-20 years, processed and packaged foods are finding their way into the daily diet of Indonesians.

Dinner: There aren't many differences between Indonesian lunch and dinner, although more protein might be consumed at night in the form of satay (chicken skewers) or a larger piece of seafood. Rice will be present with sides of vegetables and other tasty condiments. If Indonesians eat dessert, it's frequently in sweetened rice, whether rice cakes (klepon), rice pudding, or sticky rice.

Foods	Calories	Protein	Carbs	Fats
Breakfast: Bubur ayam	360	27g	36g	12g
Lunch: Nasi Goreng	337	16g	48g	9g
Snack: Batagor (fried fish cakes)	173	6g	17g	9g
Dinner: Nasi Padang	575	40g	70g	15g
Dessert: Klepon	111	1g	20g	3g
TOTALS	1,556	90g	191g	48g

Macros: 27% Protein, 58% Carbs, 15% Fats

Current Health Status: Rural and urban Indonesians are getting fatter, with obesity rates doubling over 20 years. The rise in obesity is primarily due to increased processed foods consumption that is higher in fat and sugar.

Advice: Go back to eating a more traditional diet where whole foods dominate the plate.

5. Brazil

2,500 calorie diet brazil

When you think of Brazil and food, you’ll probably imagine endless plates of grilled meats that you would find at a Churrascaria. Brazil enjoys a rich history that made its way onto the plates that people still consume today. Influences from the local indigenous groups mixed with both European and African food and customs, it’s safe to say that there are some real delicacies on offer. The main staples consumed in Brazil are rice and beans, beef, bread and coffee amongst the top five sources of calories according to this study. Brazil once faced a major issue of food scarcity but in recent years the problem has flipped with more than half of the population overweight.

Here's a look at what a traditional daily diet might look like in Brazil:

Breakfast: Coffee is one of the most widely consumed drinks in Brazil, so most will start out the day with a strong cup usually with milk or sugar. Others might enjoy a nice fresh juice or even chocolate milk. Baked goods are a common breakfast choice sometimes served with meat and/or cheese.

Lunch: Mid-day feedings can often include buffet style choices where you pay per item or total weight of the plate, at these places you’ll normally have a choice of rice, beans, stewed meats and vegetables. A visit to a Churrascaria is another option for lunch to load up on some protein for the day. A sweet treat and another coffee can follow this feast.

Snack: A nice bite late in the afternoon before dinner can be more freshly baked goods such as coxinhas (fried dough stuffed with shredded chicken). However, these days more unprocessed foods are consumed for snacks due to the cheap cost and easy access. A healthy snack might be an acai bowl with fruits and granola in the summertime.

Dinner: Rice and beans might make their way onto the dinner table again, perhaps with some soup, a portion of meat and some vegetables. Other simpler options like sandwiches, pasta or pizza can also be the norm for supper. Dessert might be the country’s favorites, pudim de leite condensado (flan).

Foods	Calories	Protein	Carbs	Fats
Breakfast: Bread, eggs, cheese, fruit, coffee w/sugar	358	19g	39g	14g
Lunch: Churrascaria (buffet)	760	60g	40g	40g
Snack: Empadinha (stuffed deep-fried bread)	245	7g	25g	13g
Dinner: Feijoada (meat & bean stew), Rice	599	48g	59g	19g
Dessert: Pudim de leite condensado	185	4g	22g	9g
TOTALS	2,147	138g	185g	95g

Macros: 33% Protein, 44% Carbs, 22% Fats

Current Health Status: One in three children and over 50% of the population are overweight. Obesity has become a health epidemic in Brazil and has put a strain on the medical system. This is mainly due to abundant cheap processed foods available.

Advice: Reduce processed foods, added sugars and saturated fats intake. Return to eating natural whole foods that are locally sourced.

6. Pakistan

Pakistan borders India, and while some of its foods and diets are alike, they differ significantly. Pakistan is a predominantly Muslim country, so the beef intake is much higher while the vegetable consumption is lower. Carbohydrates dominate the caloric intake in an average Pakistani household due to the relatively cheap costs. Dishes made from wheat flour contribute around 50% of the total daily calories consumed, followed by fats, sugars, and vegetables.

Here's a look at what a typical daily diet might look like in Pakistan:

Breakfast: Like India, you may see roti or other flatbreads at breakfast in Pakistan. Eggs and sometimes meat is eaten in the mornings, unlike in India.

Lunch: Meat curries served with rice or flatbreads are frequent lunch items. At the same time, dal chawal (red lentils) is a popular choice for the afternoon. Mutton appears on many plates at both lunch and dinner times and is sometimes served in a stew with spices and potatoes like the dish aloo ghost.

Snack: Tea and snacks can be eaten during the morning, afternoon, or night. Some typical snacks include kebabs, pakora, samosas, and nuts. However, as Pakistan develops and the economy grows, more processed foods such as crackers or cookies are beginning to be consumed.

Dinner: This is the big meal when the family gathers to eat communally. Some popular meat dishes include biryani (spiced rice with meat), kebabs, nihari (stewed meat). People who live close to rivers might eat fish, but meat is more commonly consumed. Flatbreads like naan or roti can also be part of dinner, sometimes with yogurt and pickled vegetables. Desserts will be similar to the ones found in India. Golub Jamun (Fried dough dipped in sweet rosewater) is a famous sweet eaten with tea.

Foods	Calories	Protein	Carbs	Fats
Breakfast: Roti, Egg, Chutney, Tea	412	14g	53g	16g
Lunch: Daal Chawal & rice	427	12g	61g	15g
Snack: Samosa	214	16g	24g	6g
Dinner: Lamb Nihari & Roti	596	38g	48g	28g
Dessert: Gulab Jamun	224	4g	34g	8g
TOTALS	1,873	84g	220g	73g

Macros: 22% Protein, 58% Carbs, 20% Fats

Current Health Status: Pakistan faces a health crisis with more than half of the population overweight. The addition of junk food and processed foods has helped create this situation while the lifestyles are becoming more sedentary with high consumption of simple carbs.

Advice: Reduce processed food and deep-fried food consumption. Eat more protein and fewer carbs.

7. Nigeria

Africa's most populated country, Nigeria, is also one of the faster-growing countries worldwide. The country consists of many ethnic groups, each with its customs and traditions regarding food. As with many developing countries, the primary source of calories comes from carbohydrates, as it's the cheapest. Sorghum, millet, maize, yam or cassava paste, and rice are served with stewed vegetables and meat. The majority of the calories consumed in Nigeria are from carbs, and the rates of obesity are increasing significantly in the urbanized areas of the country.

Here's a look at what a traditonal daily diet might look like in Nigeria:

Breakfast: Food in the morning is eaten fast and can include bread sandwiches and a hot beverage or can be a hearty porridge made from millet. Nigerian doughnuts are another popular breakfast item that can be eaten on the go.

Lunch: Mid-day meals in Nigeria will feature jollof rice (rice cooked in tomato sauce), porridge (huasa Koko), and even instant noodles are often eaten at any time.

Snack: Daytime snacks include deep-fried doughnuts or sweet treats made with coconut and sugar. Processed foods such as instant noodles or chips and cookies are becoming more popular snacks.

Dinner: During the evenings, you might find some of the lunchtime options on the menu of rice, porridge, or soup dishes. Stewed vegetables and meats served with rice are favorites for dinner. Fish and yams stew is an excellent filling dinnertime meal. Desserts in Nigeria can be made from coconut, flour, sugar, and eggs called shuku shuku. Deep-fried dough balls named puff puffs are another crowd favorite.

Foods	Calories	Protein	Carbs	Fats
Breakfast: Huasa Koko (Porridge)	740	22g	145g	8g
Lunch: Jollof Rice & Chicken	519	37g	59g	15g
Snack: Instant Noodles	271	6g	37g	11g
Dinner: Egusi Soup	504	43g	12g	28g
Dessert: Nigerian Doughnuts	233	0g	38g	9g
TOTALS	2,267	108g	291g	71g

Macros: 23% Protein, 62% Carbs, 15% Fats

Current Health Status: Nigeria, along with many developing nations, is facing the issue of rising obesity and overweight rates. This trend mainly depends on lifestyle changes and the drastic rise in access to processed foods.

Advice: Go back to eating a more traditional diet of whole foods. If lifestyle has changed to more sedentary, then cut down on carbs, as even the traditional diet is quite high.

8. Bangladesh

This densely populated country in South Asia shares some similarities with its neighbor India regarding the tastes and flavor profiles of their food. Bangladesh has relatively low-income levels and thus shares some common problems with other developing countries, such as malnutrition. Carbohydrates in the form of rice and other cereals make up roughly 2/3 of the daily diet. Nonleafy vegetables, roots, and tubers make up a considerable portion of the diet, with protein and dairy products accounting for less than 10% of a person's daily consumption.

Here's a look at what a traditional daily diet might look like in Bangladesh:

Breakfast: Early morning foods in Bangladesh will frequently include flatbread like a roti with a side of dal (lentils) or a fried egg. Masala chai is often drunk at breakfast and throughout the day. The food in Bangladesh is similar to Indian using spices except that they often use the mustard seed in many of their dishes.

Lunch: Curries of veg and non-veg served with rice or flatbreads will be eaten for lunch. Fish curry is another favorite in Bangladesh.

Snack: Afternoon snacks can often include deep-fried treats such as panipuri (ball of dough stuffed with chutneys, potatoes, chickpeas) or deep-fried eggplant is another favorite called beguni.

Dinner: Lentils will find their way onto the plates of many Bangladeshis from morning tonight. You might eat fish curry with some rice and small side dishes at dinner. Sweets in Bangladesh are consumed frequently and are made with coconut (naru) and sugar, chhana (cheese curds) with sugar, or rice with jaggery.

Foods	Calories	Protein	Carbs	Fats
Breakfast: Huasa Koko (Porridge)	740	22g	145g	8g
Lunch: Jollof Rice & Chicken	519	37g	59g	15g
Snack: Instant Noodles	271	6g	37g	11g
Dinner: Egusi Soup	504	43g	12g	28g
Dessert: Nigerian Doughnuts	233	0g	38g	9g
TOTALS	2,267	108g	291g	71g

Macros: 20% Protein, 64% Carbs, 16% Fats

Current Health Status: Bangladesh's obesity rates are growing slowly due to the increased consumption of processed foods as people move away from traditional diets. Bangladesh used to have a severe problem of food insecurity, but now it faces the problem of addressing poor dietary habits as access to ultra-processed food has become prevalent.

Advice: Try to eat the more traditional diet with more whole foods and fish if feasible.

9. Russia

2500 calorie diet russia

Russia often gets a bad rap for its lack of delicious foods, partially due to the Soviet era when food was as sparse as flavor. These days Russian cuisine somewhat revolves are seasonal foods that keep people full to better deal with the harsh weather conditions—hearty food with adequate protein, fats, and carbs to keep them going. Boiled or roasted meats with soups and braised vegetables are typical food sources in Russia. Russians tend to eat three main meals throughout the day.

Here's a look at what a traditional daily diet might look like in Russia:

Breakfast: Russians tend to eat carb-rich breakfasts that include some protein as well. One of the most common dishes is kasha, a porridge made from buckwheat. This might be served with eggs, cheese, and open-faced sandwiches.

Lunch: Russians eat later in the day between 1-3 pm. Lunch might consist of a soup, plus roasted or boiled meat with vegetables like cabbage or potatoes or Russian salad. It can then end with a small dessert like cake or other baked sweets served with tea or coffee.

Snack: Daytime snacks can include an assortment of sweet or salty baked goods.

Dinner: The last meal of the day might start with pickled vegetables, cold salads, or bread and cheese for appetizers. Dinner usually also means a central protein, either roasted/boiled meat or fish served with vegetables. Formal dinners may also include desserts such as blini (pancakes) cakes and fruits.

Note: Russians sometimes have tea or coffee later after dinner with some sweets.

Foods	Calories	Protein	Carbs	Fats
Breakfast: Kasha & Sandwich	527	35g	63g	15g
Lunch: Beef Stroganoff & Borscht & fruit	432	32g	58g	8g
Snack: Plyushki (Russian cinnamon buns)	337	8g	56g	9g
Dinner: Solyanka (soup), Kotleti, Potatoes	435	42g	33g	15g
Dessert: Pastila (sweet dessert like meringue cookie)	332	0g	83g	0g
TOTALS	2,063	117g	293g	47g

Macros: 25% Protein, 65% Carbs, 10% Fats

Current Health Status: Almost a third of Russians are obese, and the numbers are rising. This trend is partly due to the high levels of starch consumed coupled with alcohol and lack of exercise. In terms of food, they have stayed pretty consistent to their traditions.

Advice: Put the drinks down and go for a run (even if inside, we know it gets cold there).

10. Mexico

Mexican food will vary widely from region to region and has its roots in ancient cultures. Mexican cuisine is a blend of old and new with indigenous ingredients that started to be influenced by the Spanish conquistadors. With the US as its neighbor, some foods have also been adapted. Maize continues to be a staple as well as chili peppers. Vegetables and tortillas play a significant role in the daily Mexican diet as well as milk! The traditional Mexican diet consists of corn-based dishes with beans, rice, meat chilies, onions, herbs, tomatoes, and soups such as pozole (pork and hominy soup) and menudo. Mexican also consume local citrus fruits, vegetables, whole fat milk, and animal fats, avocadoes, and nopales (cactus fruit).

Here's a look at what a traditional daily diet might look like in Mexico:

Breakfast: Eggs find their way into many breakfast dishes, but you may also find sweet bread and a hot beverage like coffee, hot chocolate, or atole (thickened drink with masa or rice).

Lunch: Mexicans eat late; lunch often starts with almost no one eating before 1 pm. Some surveys and reports have nearly half the population eating around 3 pm or later! Some typical lunch items include tostadas (sandwiches), tacos, pozole, elote (grilled corn), beans, and corn tortillas.

Snack: Many processed foods such as Takis and other chips are commonplace for Mexican snack foods these days. Sugary drinks like soda and agua frescas (fruit/flowers blended with sugar water) have become an issue.

Dinner: You're likely to find corn tortillas, beans, or rice in many Mexican dinners. Stewed meats, plus a variety of items you might eat for lunch, will be on the dinner table, including enchiladas, chiles en nogada (stuffed poblano chili), along with sides like pico de gallo or mole for special occasions. The most famous Mexican desserts are flan or churros.

Foods	Calories	Protein	Carbs	Fats
Breakfast: Chilaquiles (deep fried nachos & dips)	480	10g	38g	32g
Lunch: Carne Al Pastor Tacos & Elote	572	36g	53g	24g
Snack: Takis & soda	300	3g	54g	8g
Dinner: Chiles En Nogada & rice	420	10g	41g	24g
Dessert: Flan (custard)	222	7g	35g	6g
TOTALS	1,994	66g	221g	94g

Macros: 17% Protein, 59% Carbs, 25% Fats

This is an exciting study showing metabolic differences in the traditional Mexican diet consumed versus the American diet for women of Mexican descent. The results showed that the standard Mexican diet should be adhered to even after immigrating to the US to stay healthier.

Current Health Status: Labeled as an epidemic, the obesity situation in Mexico is bad. After the trade deal NAFTA was inked in 1994 between the US, Mexico, and Canada, the obesity problems started. Unfortunately, instant access to cheap, unhealthy processed goods and sodas is still plaguing Mexico today, with some estimates of 75% of the population being overweight.

Advice: Put down the sugary drinks and processed foods. Go back to eating more traditional whole foods.

11. Japan

what does a 2,000 calorie diet look like

Japan constantly ranks as a country with one of the longest average lifespans; this is in part due to their diet. The Japanese diet is based mainly on whole foods and avoids processed crap. They consume a diet rich in plant-based nutrition and seafood. They emphasize seasonal foods that are served in smaller sizes. Staples foods like steamed rice or noodles can be filled with fish, tofu, vegetables, and seaweed. Japanese don't consume many foods high in added sugar or high in fat except for things like Wagyu beef which isn't consumed daily. Out of all the countries on this list, Japan eats the most balanced and healthy diet.

Here's a look at what a traditional daily diet might look like in Japan:

Breakfast: Traditional Japanese breakfast can include steamed rice, eggs (raw or cooked), miso soup, nori (seaweed), and pickled vegetables. Nowadays, the Japanese have adopted some western breakfast classics such as bread and pancakes, making healthier versions of them.

Lunch: Mid-day lunch is one of convenience and deliciousness. Japanese often eat rice bowls with meat or seafood with some vegetables, a bento box with similar ingredients, or a bowl of ramen, soba, or udon noodles.

Snack: Although not eaten every day, some Japanese snacks include pancakes, dumplings, crackers, or grilled octopus balls (Takoyaki).

Dinner: Evenings usually consist of the biggest meal of the day and include chicken/pork cutlets (katsu), sushi, noodles mentioned above, or set meals called Teishoku. The set meals can contain a main dish with protein, rice, soup and often a drink or dessert of some sort. Japanese don't consume a ton of sweet desserts, but rice cakes called mochi are a common treat.

Foods	Calories	Protein	Carbs	Fats
Breakfast: Miso, rice, egg, vegetables	394	24g	52g	10g
Lunch: Sushi Bento Box	441	32g	49g	13g
Snack: Takoyaki (Octopus) + Royal Milk Tea	294	10g	50g	6g
Dinner: Katsu Kare	486	42g	48g	14g
Dessert: Mochi (rice cakes)	180	2g	34g	4g
TOTALS	1,795	110g	233g	47g

Macros: 28% Protein, 60% Carbs, 12% Fat

Current Health Status: Consistently one of the healthiest countries in the world due to the diet rich in whole fresh foods.

Advice: Keep up the great work!

FINAL NOTE:

Every country has some delicious dishes to offer, but nutritional rules don't discriminate. Most of the countries we covered and also around the world have a serious problem of people gaining too much weight. Being overweight or obese isn't just about the outside appearance; it is more likely to lead to life threatening diseases. The key to staying healthy with a reasonable weight is eating whole foods and staying away from added sugars and processed foods. Just remember, calories in versus calories out should be in balance. It is that simple!

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Kiel DiGiovanni

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