Of course, no matter where you go or what ethnic cuisine you’re digging into, there are healthy and unhealthy options – but these cultures are widely known for the fresh ingredients that have plenty of health benefits and taste amazing too!

Here’s three different cuisines you should try:

Mediterranean food offers lean protein and an assortment of colourful vegetables. The diet is known for being flavourful and healthy. Greek staples include olive oil, lentils, seafood, veggies and a variety of herbs. The traditional Mediterranean diet is known to help reduce risk of heart disease, cancer and promote weight loss.

Tabbouleh is made with parsley, tomatoes and bulgur (which is a grain high in fiber) and various other healthy ingredients. It’s vegetarian, low in fat, provides fiber and is a complex carbohydrate. Another traditional Mediterranean dip is hummus. Hummus is plant based, made from chick peas and has significant amounts of protein and fiber. It’s best enjoyed in moderation as it is high in calories.

A truly traditional Greek salad is uncomplicated and fresh. Generally made up of tomatoes, cucumbers, red onions and green peppers, there is no lettuce! The seasoning is simple with dried oregano and olive oil. The simplicity of this dish is what makes it so healthy and the fresher you eat it the better!

For some added protein, try chicken souvlaki. Generally, this dish is skewered kebabs of meat and veggies. It is a light meal that is tasty especially when served with tzatziki. Tzatziki is a tangy sauce made from yogurt, cucumbers and lemon. It’s a healthy pop of flavour and it’s good for your gut!

Exotic and spicy, Indian food is a far cry from typical takeout options. Chick peas, yogurt and an abundance of spices are a few key ingredients that are incorporated into traditional Indian dishes.

You can order Tandoori as a chicken, fish or vegetable dish, but no matter what you choose, it will be marinated in ginger, yogurt and other spices. It’s usually grilled or baked and is a great healthy option. Yogurt is good for your gut health while all of the spices add tons of flavour without adding loads of calories.

Another popular ingredient is chickpeas – which can be found in dishes like chana masala. This dish is high in protein, fiber and a great plant-based option. Other options include roti – a whole wheat version of naan bread and kebobs. Lamb kebobs are typically served on top of salad with lots of fresh veggies.

The famous butter chicken is to be avoided as it’s loaded with fat and calories. Avoid cream and sugar laden dishes and stick with the Indian foods that combine protein and fiber with delicious flavours – creating energy, nutritional value and satiety.

Mexican cuisine is mouth-wateringly delicious! Don’t limit yourself to chain restaurant options – think authentic Mexican which is known to be heart-healthy. The Mexican diet is rich in beans, tomato-based sauces and lean proteins.

Stay away from the queso and opt for mole. Traditional sweet and spicy mole sauce can include chocolate, chili peppers, onions, ground nuts and seeds, garlic and served over meat. A truly unique flavour it has feel-good benefits. It is high in calories but it is also full of Vitamin B, iron and magnesium to name a few.

Speaking of things high in calories…how about some guac? Guacamole is primarily made from avocados, full of healthy fats and fiber, so the health benefits are plentiful.

Chicken fajitas are often served with veggies like corn, peppers and onions. Just be careful what toppings you’re adding – minimal cheese and skip the sour cream (maybe try the guac or mole instead!). You can also opt for corn tortillas, which are typically smaller than flour tortillas and made from... you guessed it, corn!

Lastly, let’s talk about bean burritos. The fiber in beans helps lower cholesterol and also helps you feel full for longer. Similar to the fajita, you can top it to your liking with tons of veggies. Just beware of refried beans. If that’s the case, opt for a chicken burrito instead.