What?
We’re talking about the “Mediterranean diet” today. It’s something that’s been around for centuries. But the thing is, it’s not actually a diet per se. It’s a lifestyle. Take a look at the image below. Have you ever seen another food pyramid that starts with physical activity and social engagement? Probably not. But the truth is, that’s where a healthy lifestyle begins. And food should revolve around your lifestyle, not the other way around. Just compare this idea with something like weight watchers or a low-carb diet. Physical activity is only looked at as an afterthought - something to be done only if you’ve gone over your allotted calories for the day.
That’s not the way life is for people who live healthy in the first place. If it’s food first, with physical activity, movement, socialization coming second, perhaps you need to be reevaluating your lifestyle before thinking about a diet change. Otherwise, you will end up on another “fad” diet that lasts a few months if you’re lucky. And when it’s over, here comes the weight gain yet again. In this post, we’ll cover a few basics of the Mediterranean Diet - what it is and what it isn’t, and how you can incorporate these basic foods into your daily routine. Did I mention Mediterranean food is delicious, too?!
The Mediterranean lifestyle is an approach to eating in which you can enjoy bowls of pasta, whole grains, fruits and veggies, seafood, aged cheeses, and flavorful herbs and spices that season lean meats. Guess what? You can even have a glass of wine here and there.
This is no gimmick. It’s no fad diet. It’s a lifestyle and one that’s been around for centuries, keeping people alive and healthy longer than most other areas of the world.
Mediterranean eating generally includes foods from countries like Italy, Spain, Turkey, Israel, Greece, Lebanon, Tunisia, Egypt, and others. I would go so far as to say that Mediterranean foods are engrained in the Persian culture too, which is why I have been beyond thrilled to find out more about the benefits of eating Mediterranean. Not only is does it encompass many of my favorite foods, I largely grew up eating this way, so “making the switch” isn’t really a huge switch for me. I feel like I’m in familiar territory. Over the next several months, I’ll be documenting my journey as to how I’ll be incorporating more Mediterranean foods into my household. Not just for my own health, but my family’s health as well.
According to Healthline, here are the basics:
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood, and extra virgin olive oil.
Eat-in moderation: Poultry, eggs, cheese, and yogurt.
Eat only rarely: Red meat.
Don’t eat Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.
You should avoid these unhealthy foods and ingredients:
Added sugar: Soda, candies, ice cream, table sugar, and many others.
Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in margarine and various processed foods.
Refined oils: Soybean oil, canola oil, cottonseed oil, and others.
Processed meat: Processed sausages, hot dogs, etc.
Highly processed foods: Anything labeled “low-fat” or “diet” or which looks like it was made in a factory.
Healthline goes on to point out that you should base your diet on these healthy, unprocessed Mediterranean foods:
Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta.
Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
Poultry: Chicken, duck, turkey, etc.
Eggs: Chicken, quail, and duck eggs.
Dairy: Cheese, yogurt, Greek yogurt, etc.
Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
Healthy Fats: Extra virgin olive oil, olives, avocados, and avocado oil.
Whole, single-ingredient foods and plants are the key to good health. Kale has been cited in recent years as one of the top superfoods to add to one’s diet. Jennifer, from Happy DIY Home, adds, “many people don’t realize that there are many different types of kale available on the current market, and some may suit your tastes better than the current one you’re eating.”
After such amazing experiences with the ProLon Fast Mimicking Diet, which kickstarted my journey into a healthier lifestyle, I knew that Mediterranean would be my only hope (and one I’m most definitely not complaining of) for a number of reasons. As I mentioned, I was fortunate enough to grow up around these foods already; they’re so familiar to me that I know what works well together, what doesn’t, what I like, and what I don’t like. I know this diet is sustainable. The Middle Eastern side of my family has eaten this way their entire lives. My grandfather lived into his 90s with little health complications, and my grandmother is still kickin’ in her 90’s as healthy as she can be.
It’s about portion size; it’s about healthy foods that taste good using natural seasonings and spices from that part of the world. It’s about “filling up on veggies,” as my mom would always say. It’s using common sense, like choosing fish or chicken over red meat and saying no to carbs.
It’s also about balance. It doesn’t mean that every day you should be eating toast with feta for breakfast and greek salads for dinner. As long as you watch your caloric intake, you can incorporate other foods into your lifestyle - and that’s the beauty of it.
All this said I’m excited to share some of the easy, sustainable Mediterranean recipes you can bring home to your family each day. Over the next few weeks, I’ll be sharing some of my favorites. Follow along as I uncover the easiest ways to incorporate pieces of the Mediterranean diet into your current lifestyle. You won’t be disappointed.