4 Ways to Follow the Mediterranean Diet for Better Health
Mediterranean diet is known to be one of the world’s healthiest diets, and it has a reason. What is it? Here are simple ideas for incorporating more Mediterranean diet foods into your daily lifestyle for better health.
It is also known to be abundant in fruits, vegetables, whole grains, legumes, and olive oil.
It has lean protein sources from fish and chicken on red meat.
Following a Mediterranean-style diet can be many: better weight loss, better control of blood glucose (sugar) levels, and lower risk of depression, to name a few than a few. Eating in the Mediterranean has also been linked to reduced levels of inflammation, a risk factor for heart attack, stroke, and Alzheimer’s disease.
If the idea of reviewing the way you shop and eat seems daunting, start small. Thorough cleaning of the board may not be necessary or lasting.
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Olive oil cooking
If you cooked with vegetable oil or coconut oil, switch to extra virgin olive oil. Olive oil is rich in fatty acids, improving HDL cholesterol, the “good” type of cholesterol. HDL cholesterol transports “bad” LDL particles out of the arteries, according to a 2017 study in Circulation. Use olive oil in house dressings and dressings. Baste finished dishes like fish or chicken to add flavor—swap butter for olive oil in mashed potatoes, pasta, etc.
Eat more fish
The preferred protein in the Mediterranean diet is fish. In particular, this diet emphasizes fatty fish such as salmon, sardines, and mackerel. Even thinner and less fatty fish (like cod or tilapia) is still worth it, as they are a good protein source. If you are not currently consuming a lot of fish in your diet, a natural entry point is to designate one day a week as a fish night. Cooking fish in baking paper or aluminum foil packaging is an easy and straightforward way to put dinner. Or try incorporating it into some of your favorite foods, such as tacos, stir-fries, and soups.
Eat vegetables all-day
Perfect opportunity to adjust to more vegetables. Tossing a handful of spinach in a smoothie, and another at dinner, like these quick and easy side dishes. Note at least two servings a day. The more, the better.
Snack on Nuts
Walnuts are another staple of the Mediterranean diet. Having a handful, whether almonds, cashews, or pistachios, can be a quick and satisfying snack. Nutrition Journal study found that if people replaced their standard snack (cookies, chips, crackers, snack mix, cereal bars) with almonds, their diet would be lower in empty calories, added sugar, and sodium. Besides, nuts contain more fiber and minerals, such as potassium, than processed snacks.
Savor every bite
Eating like the Mediterranean is both a way of life and a diet. Instead of swallowing your food in front of the television, slow down and sit at the table with your family and friends to enjoy what you eat. You will enjoy your company and your food, but eating slowly can also tune in to your body’s hunger and satiety signals. You are more likely to eat alone until you are satisfied than until you are completely broke.
