Eat Like You Live on the Mediterranean
As far as traveling goes, COVID-19 has shut that door real quick. These days, the closest we can get to being in the Mediterranean, is eating like we are. For 50 years, the diets of people who reside along the Mediterranean coast have been examined with positive health outcomes such as “increased life span, improved brain function, lower risk of certain cancers, decreased risk of heart disease and diabetes, lower levels of blood pressure and LDL cholesterol, protection against Alzheimer’s and Parkinson’s diseases, improved rheumatoid arthritis, and better fertility.”
As reported by Eric Rimm, ScD, a professor of epidemiology and nutrition director of the cardiovascular epidemiology program at the Harvard School of Public Health, and a panel expert for the U.S. News & World Report Diet Rankings, the Mediterranean diet has been tested and proven to lower the risk of cardiovascular disease, diabetes, and other chronic diseases in a randomized setting. Features to highlight about this diet are the great consumption of whole foods (fruits, vegetables, nuts, whole grains, and dairy), considerable fat intake from olive oil, and scarcity of highly processed products such as refined carbohydrates, sugar-sweetened drinks and processed meats.
Here is a further breakdown and ways to incorporate the Mediterranean diet into your lifestyle:
Grains, fruits, and vegetables. Try to have a source of fruit and/or vegetable at every meal. Grains should derive from whole grains like whole wheat, oats, brown rice, or rye and should be included with most meals.
Olive oil. Use more olive oil as your source of fat. Drizzle on your vegetables, toss on salads, and cook with this versatile and healthful oil.
Herbs and spices. These add not only aromatic flavors to your meals but they brighten the overall look. Try fresh or dried herbs (parsley, cilantro, dill) and spices such as garlic powder, paprika, or chili powder to take your food from bland to insta-worthy.
Nuts, beans, legumes, and seeds provide great sources of fiber, protein, and healthful fat. Try snacking on a handful of cashews or dipping crackers in hummus.
Fish and eggs should be your main source of protein. Shakshuka is a flavorful Mediterranean breakfast with bell peppers, tomatoes, and poached eggs. Consume fish such as tuna, salmon, and herring as they are rich in omega-3s.
Lean meat. Meat in general is eaten in small amounts, however when it is, poultry is the go to source for it’s low in saturated fat.
Moderate wine intake. Red wine in particular contains resveratrol which can act like an antioxidant. Moderate intake is defined as no more than two 5oz glasses for men and one 5oz glass for women daily.
Physical activity. Whether it’s a strenuous workout or cleaning around the house, it’s important to move your body every day.
Socialization. Enjoy meals and drinks with the company of others. This component may be challenging nowadays, but remember that your loved ones are just a phone call away.
References
Wright, K. (n.d.). The Mediterranean Diet. Today's Dietitian, 21(5), 18.
