How to:
Mediterranean Diet
Eating Mediterranean diet style involves embracing the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, Spain, and southern France. Here are some key principles and tips to help you adopt a healthy well-rounded diet:
1.**Base Your Meals on Plant Foods:**
Make fruits, vegetables, whole grains, legumes, nuts, and seeds the foundation of your meals. Aim to fill at least half of your plate with colorful, nutrient-rich plant foods at each meal.
3. **Choose Healthy Fats:**
Opt for sources of healthy fats, such as extra virgin olive oil, avocado, nuts, and seeds. Use olive oil as your primary cooking oil and drizzle it over salads, vegetables, and whole grains for added flavor and richness.
5. **Include Fatty Fish:**
Incorporate fatty fish like salmon, mackerel, sardines, and trout into your diet regularly. Aim to eat fish at least twice a week to benefit from their high omega-3 fatty acid content, which supports heart health and cognitive function.
7. **Limit Red Meat and Processed Foods:**
Reduce your intake of red meat and processed meats like bacon, sausage, and deli meats. Instead, choose leaner protein sources such as poultry, eggs, legumes, and plant-based proteins like tofu and tempeh.
9. **Enjoy Dairy in Moderation:**
Consume dairy products like yogurt and cheese in moderation, opting for low-fat or fat-free varieties when possible. Greek yogurt, in particular, is a staple of the Mediterranean diet and can be enjoyed as a snack or incorporated into recipes.
11. **Practice Mindful Eating:**
Take time to savor and enjoy your meals, paying attention to flavors, textures, and sensations. Eat slowly, chew thoroughly, and listen to your body’s hunger and fullness cues to prevent overeating.
2. **Embrace Whole Grains:**
Choose whole grains such as brown rice, quinoa, bulgur, farro, and whole wheat bread and pasta. These grains are rich in fiber, vitamins, and minerals, providing sustained energy and promoting digestive health.
4. **Eat Plenty of Fruits and Vegetables:**
Include a variety of fruits and vegetables in your meals and snacks, aiming for a rainbow of colors to ensure a diverse array of nutrients. Fresh, seasonal produce is ideal, but frozen and canned options without added sugars or salt are also acceptable.
6. **Herbs and Spices for Flavor:**
Use herbs and spices liberally to season your dishes and add depth of flavor without relying on excessive salt or unhealthy condiments. Basil, oregano, rosemary, thyme, garlic, and lemon are common ingredients in Mediterranean cuisine.
8. **Enjoy Nuts and Seeds:**
Snack on nuts and seeds like almonds, walnuts, pistachios, and pumpkin seeds for a satisfying crunch and a dose of healthy fats, protein, and fiber. Add them to salads, yogurt, oatmeal, or enjoy them on their own as a nutritious snack.
10. **Stay Hydrated with Water:**
Drink plenty of water throughout the day to stay hydrated and support overall health. Limit sugary beverages like soda, fruit juice, and energy drinks, opting for water, herbal tea, or sparkling water flavored with citrus or herbs.
By incorporating these principles into your daily eating habits, you can enjoy the diverse flavors, health benefits, and cultural richness of the Mediterranean diet while nourishing your body and supporting overall well-being.
What To Do Today:
Try eating a meal (or two or three!) with 1/2 your plate being full of vegetables!