Eating Nutritious & Delicious Foods Around the World

Written by Senior Director of Health & Nutrition Barbara Cox-Lovesy

While working at our Tokyo office for a week, I realized that every meal in Japan was a culinary journey and an exploration of their traditional diet, which consists of staples like fish rich in omega 3’s, fermented soy products like miso (which contains gut-friendly bacteria) and an impressive array of trimmed vegetables that provide a host of vitamins and minerals.

During my travels, I had the opportunity to indulge in nutritious food, which inspired me to collect similar experiences from our partners in the field. Now, no matter where you go, you can find delicious and nutritious food.

So with help from Wellness and Athletes Council members, here’s a taste of what the world offers in terms of nourishing and delicious foods from their countries.

The Mediterranean

The Mediterranean Diet features an abundance of fresh fruits, vegetables and healthy fats such as olive oil. Dishes you might find include various grilled fish, bean salads, paella and assorted pasta dishes.

North America Wellness Council member Kristal Vance has a pro tip for choosing seafood for this (and any) diet:

As summer arrives, so many people begin to eat fish and seafood. When given the choice of farm-raised or wild-caught, always choose wild-caught.

North America Wellness Council member Kristal Vance

Europe Athletes Council member Elena San Martin also has help tips when it comes to choosing the right type of olive oil.

“Let’s talk about extra virgin olive oil — a treasure that we have in Spain — whose origin is mainly from our olives grown in Andalusia in southern Spain,” she starts. “Olive oil, particularly extra virgin olive oil, is renowned for its numerous health benefits and incorporating olive oil into a balanced diet can provide those benefits, particularly when used as a replacement for less healthy fats like trans fats or saturated fats.”

Extra virgin olive oil has many health benefits and is loaded with antioxidants and can help play a part — alongside a healthy lifestyle — with heart, brain and digestive health, blood sugar control, healthier skin and hair as well as weight management.

Europe Athletes Council member Elena San Martin

Australia & New Zealand

New Zealand’s Debbie Honey, a Wellness Council member, says that the fruit associated around the world over with her country is also incredibly good for you.

“Although kiwi fruit did not originate in New Zealand, it has become one of New Zealand’s biggest exports. Kiwis are rich in vitamin C, which is essential for helping maintain a healthy immune system, skin health and more. They are also packed with dietary fiber, which can help to regulate bowel movements and prevent constipation,” she says.

Kiwis contain enzymes like actinidin that can aid protein digestion. The fiber content also helps to stabilize blood sugar levels, preventing rapid spikes and crashes.

New Zealand Wellness Council member Debbie Honey

Debbie had one final thing to say about the wonders of kiwi. “Finally, kiwis also contain polyphenol compounds, like caffeic acid and chlorogenic acid, which can exert anti-inflammatory effects in the gut and throughout the body.”

United States

North America Wellness Council member Kristen White loves to sing the praises of a pair of native foods and a nut that, while not native, is still incredibly important in North America.

“Blueberries and pumpkins both have histories in North America dating back thousands of years, and, while almonds originated in Asia, they have also been cultivated and enjoyed here for centuries,” she says.

This trio offers a powerful punch of nutrition: blueberries are antioxidant champions, pumpkin is packed with vitamins and fiber and almonds provide healthy fats and protein.

North America Wellness Council member Kristen White

“From delicious pumpkin pie to antioxidant-rich blueberry muffins (made Slenderiiz®-approved) and energizing almond snacks, these superfoods are a delicious part of the American diet.”

North America’s Jane Bolen also has a great herb tip. She says, “Echinacea is a flowering plant native to North America. It is also called Coneflower and is very beautiful in a garden.”

Echinacea has been used medicinally for centuries, and some of its reported many benefits may include boosting the immune system, reducing inflammation, treating infections, soothing skin conditions and helping to alleviate cold symptoms.

North America Wellness Council member Jane Bolen

She added that you can easily find echinacea tea, tinctures, lozenges, syrups, capsules, health drinks and more in both health stores and online.


Our wonderful Korean team gave us a few tips, too, since Korean food is gaining popularity worldwide. Not only is Korean cuisine intensely flavorful, but it is packed with a range of health benefits as well.

Traditional Korean meals often include a balance of meats, vegetables and fermented foods. Together, these food groups help ensure you get everything you need to remain healthy and active.


The Partner.Co Mexico office praises their cuisine, saying it is a colorful tapestry woven together with beans, vegetables and fruits. Common elements include:

  • Beans: A staple in Mexican cooking that provide essential micronutrients such as magnesium and iron.
  • Avocados, corn, tomatoes and chili peppers: Common vegetables that are all packed with a variety of vitamins and minerals.
  • Veggie-packed: Traditional dishes are often vegetable-heavy and prepared in health-conscious ways.

Make Travel Delicious & Nutritious

Embarking on this culinary journey around the globe reveals a vibrant palette of healthy foods, each with its own story, tradition and nutritional benefits. From the healthy fats of the Mediterranean to the probiotic fermented foods of Asia, no matter where you go, you’re going to find something that isn’t only delicious, but good for you, too.

With our biggest event of the year, PXP’24, coming up in Japan, Macau, Milan and Orlando, you have a unique opportunity to build your business and tantalize your taste buds in the process.

Here’s to a healthier version of you in 2024 and beyond.