Posted on:Mar 27 2021
Perhaps you’ve heard by now - people who eat the Mediterranean way are often healthier, sharper, and happier.
To be sure, there are a lot of eating options out there - keto, paleo, Whole 30, intermittent fasting, "man with can with plan," or whatever dubious celebrity-endorsed fad is trending on the wilds of Instagram.
Whatever the case, I think we can agree there’s a lot of (mis)information out there and conflicting claims about why eat this? vs. why not eat that? To wit, drink skim milk - actually, no, whole milk - wait, make that oat milk.
It’s all rather head-spinning and can leave us at “why even try?” to eat healthfully?
I get it. Read on, we’ll cut back the weeds a bit.
First and foremost, the Mediterranean diet I’m advocating here is widely proven.
Second, it’s not really a diet, at least not in the way you might be thinking. It’s more a way of eating that evolved naturally right alongside civilization. (Envision those Greeks, Romans, and Mesopotamians snacking on olives and grapes as they contemplated the concept of time or debated the best form of government.)
To the proven point: This style of eating is among the most studied in the world and it’s one of the most effective ways to boost health. It helps prevent heart disease and preserve cognition. It increases life span and vitality. All serious wins.
And - also huge - the Mediterranean way of eating stands the test of time because it’s both sustainable and enjoyable! You stick with it because you’re not starving yourself or eating only cabbage or wearing blue glasses all the time to suppress your appetite! You don’t have to give up those home-made chocolate chip cookies. Plus, it’s sustainable in a good-for-the-planet kind of way and that, IMO, should matter to us all.
You might be wondering - “What’s the catch? What are the trade-offs?”
There are only two - they’re not that bad and the health effects are so so worth it:
~ You eat fewer processed foods.
~ You eat less animal protein and more plants.
I know, right? Not that big of a deal.
Here are some basic guidelines that’ll set you on the path to this way of eating - you might find you’re already checking quite a few of the boxes!
Daily driver: Build your breakfast, lunch and dinner around some combination of vegetables, fruits, whole grains, nuts and seeds, beans and legumes, olive oil, herbs and spices, and water and wine.
A few times a week, throw small portions of dairy (milk, yogurt, cheese), poultry and eggs, and seafood (salmon, shrimp, cod, anchovies, sardines, canned light tuna) into the mix.
A few times a month, have a bit of meat (beef, pork, lamb) and sweets and processed foods (baked goods, chocolate, potato chips).
Take another look at those basic building block ingredients - not deprivation, plenty of room to maneuver within these guidelines. 😊 😊 😊
Celebrate bountiful options! Superhero veggies include leafy greens, peppers, broccoli, cauliflower, carrots, onions, eggplant, squash, mushrooms, potatoes, sweet potatoes and beets. On the fruit side we have apples, grapes, berries, oranges, tomatoes, olives, and avocados.
There are some really fun whole grains out there like quinoa and farro, but do work oatmeal, brown rice, whole-grain pasta, whole-grain bread, and whole-grain tortillas into your rotation.
Nuts and seeds bring the party! Walnuts, almonds, hazelnuts, sesame seeds, pistachios, sunflower seeds, pumpkin seeds, almond butter, peanut butter, tahini - toast ‘em, blender your own nut butters, or just munch a handful when you want a snack.
In addition to nuts, get your protein in the form of chickpeas, lentils, white beans, kidney beans, black beans, pinto beans...beans are so good for us!
Olive oil will become your BFF, if it isn’t already. Use it all the time - in salad dressings and marinades, to roast vegetables and sauté meat or fish, drizzled on pasta, soup, even oatmeal!
Herbs and spices like garlic, rosemary, thyme, basil, parsley, oregano, black pepper, cumin, and cinnamon add a pop of color, flavor, and antioxidants. Toss some cilantro leaves in your salad, sprinkle tarragon or parsley in your scrambled eggs.
Water and wine are the go-to bevs. Drink as much water as you want. As for wine, current thinking says around four ounces or less per day.
Another point-in-favor of this way of eating: not everything has to be fresh. Canned tomatoes, beans, and corn are super convenient, plus seafood like tuna, sardines, and salmon. Keep these in your pantry. Stash things like frozen cauliflower rice, broccoli, squash, and berries in your freezer, as well as a loaf of sliced whole-grain bread that can pop right into the toaster. Whole grains can be prepped in a big batch and frozen - defrost in the fridge or add them straight to olive oil in a hot pan for a quick sauté.
When you keep a green salad beautifully simple - i.e. toss arugula or other greens with a drizzle of olive oil, a squeeze of lemon juice, and a pinch of S and P - it can grace your plate every dinner. What could be easier?! Ditch forever store-bought salad dressing!
Let fruit be your dessert/treat more often, between that occasional chocolate budino, cardamom bun, or huckleberry scone. 😊
Aaaahhh...the beauty of food that, well, looks like food, prepared simply.
Healthy fuel for the one precious body you get for this earthly journey.
Buy some seeds and grow a few of your ingredients!
And remember this - the Mediterranean diet is also very much about how you eat.
Warmer weather brings outdoor dining options, yay!
Sit down with family or friends.
Savor each bite. ¡Salud longevity!
