It’s no secret that the U.S. is not exactly a model looked to for healthy living. In fact, several health experts look to other countries as an example when it comes to healthier eating and living. Here are some ways that other countries’ habits should be seen as a wellness example:

1. Break the fast.

Germany is eating their breakfast, and doing it in a healthy way. They sit down to fruits and grains rather than indulging in breakfast sandwiches and breakfast burritos. Studies show that eating a healthy breakfast can actually make the brain less likely to crave something highly caloric when you see it.

2. Don’t eat…once in awhile.

As most Americans eat their next meal before the last fully digests, many Indonesians practice fasting periodically. This does not mean to starve yourself for days on end, but try it for a full day. Fasting can actually break habits of “mindless eating,” and can allow your digestive system a break to get the body back in balance.

3. Eat at home. 

Thirty-seven percent of the American food budget is spent eating at restaurants and fast food joints, compared to only five percent of the Polish family food budget. We can take a hint from Poland and realize that most of the time, a home-cooked meal can be much healthier than pizza or a burger.

4. Good food can’t be Russia’d.

Take time to grow a garden, wherever you can. Live in an apartment? Utilize the balcony. Don’t have one? Grow herbs in the window. Russians grow a lot in their gardens, especially at their vacation homes, and apparently food that grows in soil is almost always healthy. Who’d have thought?

5. Make healthy food available, and choose wisely.

The Netherlands was ranked the country with the most plentiful, nutritious, healthy food available. Their market is stable, balanced and affordable, and people are eating that way. Ironically, the U.S. had the most affordable food, yet did not make the top ten. Ultimately, healthy eating is a choice, and we have to treat it as such.