- The Mediterranean diet is widely recognized as one of the healthiest ways to eat.
- Elena Paravantes, a dietitian nutritionist who has followed the diet her whole life, shares her top 7 tips for enjoying the Mediterranean diet while staying healthy.
The Mediterranean diet emphasizes natural ingredients, seasonal produce, and a mostly plant-based approach while minimizing processed foods, red meats, and added sugars. It draws inspiration from the traditional eating habits of the Mediterranean region.
The Mediterranean diet has gained popularity, with celebrities like John Goodman and Penelope Cruz embracing it. Additionally, US News and World Report has consistently recognized it as the healthiest way to eat for six consecutive years.
Elena Paravantes, a registered dietitian nutritionist from Greece, emphasizes that following the Mediterranean diet should not feel like a restrictive regime.
She also highlights the importance of sourcing local and sustainable foods, considering the traditional Mediterranean approach. Paravantes advises against consuming foods that have a negative environmental impact solely because they were traditionally consumed in the Mediterranean.
“If you’re in the US Midwest, it’s best to avoid imported artichokes. However, if locally sourced and sustainable salmon is available to you, go ahead and enjoy it, even though it wasn’t traditionally part of the Mediterranean diet,” she advises.
Paravantes shares her practical tips for making the Mediterranean diet enjoyable and easy to follow.
Eat Dessert (Sometimes)
Paravantes emphasizes that desserts are indeed part of the Mediterranean diet. She explains that historical Mediterranean communities would indulge in sweet treats during special occasions when they could afford them. Therefore, desserts made with white flour and sugar are acceptable in moderation.
Pair Bread and Cheese with Vegetable Dishes for Satisfying Meals
In the Mediterranean diet, vegetables take center stage in meals. Paravantes recommends enjoying a vegetable dish along with a serving of bread and cheese to create a complete and filling meal.
The goal of the Mediterranean diet is to make healthier choices rather than feeling restricted by a rigid eating plan.
Alcohol in Moderation Is Acceptable
Alcohol does not need to be eliminated from the Mediterranean diet, and Paravantes even encourages the consumption of wine with dinner. Wine contains antioxidants, which have been linked to heart health.
It’s important to note that according to the World Health Organization, no amount of alcohol consumption is entirely safe for overall health. If choosing to drink, the Centers for Disease Control and Prevention recommends moderation: no more than two drinks per day for men and one drink per day for women.
Enjoy Satisfying Savory Breakfasts
Paravantes suggests opting for savory breakfast options, as they are more filling and do not cause significant spikes in blood sugar levels. Stable blood sugar levels help avoid energy crashes.
Examples of savory breakfasts in the Mediterranean diet include whole grain bread with cheese or tahini, spinach pie, or toast with tomatoes and olive oil.
Avoid Ultra-Processed Foods
When adopting the Mediterranean diet, many people find it necessary to eliminate or reduce their consumption of processed foods. Paravantes acknowledges that this can be challenging, especially when it’s difficult to determine whether something is processed or not.
Her advice is to consider whether a food item looks significantly different from its main ingredient. If it does, it is likely an ultra-processed food.
Gradually Make Changes
Paravantes advises against attempting to completely overhaul your diet all at once. Instead, she suggests making gradual changes. For example, if you currently eat meat every day, start by designating one day a week as meat-free and gradually incorporate more vegetable-based recipes into your weekly meal plan.
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