tips and tricks to implementing the mediterranean diet
The Mediterranean diet is a phrase that’s been a part of the wellness world for years. It’s associated with Italy, Spain, and Greece, and we know it’s healthy. In fact, studies tell us it’s one of the healthiest and most sustainable diets out there. But what is it really? Let’s take a look …
The Mediterranean diet lifestyle is an ancient way of eating and living that has been followed by many for years. In addition to food and nutrition, it incorporates lifestyle factors that impact health and wellness — like activity, community, and purpose. Key components of this lifestyle include being active and enjoying meals with others.
From a food standpoint, the foundation of the Mediterranean diet is the daily intake of fruits, vegetables, whole grains, nuts/seeds, and extra virgin olive oil. This diet is mainly plant-based and relies heavily on the intake of whole foods. Seafood, like fish and shellfish, is consumed weekly. Dairy products and poultry are to be consumed in moderation, from once a week to small portions daily. Finally, the top of the pyramid consists of red meats and sweets. As these foods fall into the smallest category of the food pyramid, they should be consumed occasionally, but not regularly. Outside of the food pyramid, water and red wine are listed. Make sure you stay hydrated, but also feel free to enjoy a glass of red wine a few times a week if you’re of age.
If you follow a more traditional western diet — fear not! Although this may be a bit out of your comfort zone, it’s a sustainable lifestyle that you can work towards. Try not to sweat the small stuff, this way of eating is meant to be enjoyed!
Below is a step-by-step guide on how to savor meal time with your loved ones and implement the Mediterranean diet into your life.
Make the produce aisle your new best friend.
Fresh, frozen, canned produce — it doesn’t matter the style just make sure you stock up!
Shop for what’s in season, utilize your local farmer’s market, and don’t be afraid to try new things. You may even consider a farm box delivery or joining your local CSA.
When it comes to canned and frozen produce, look for ones with no added salt and avoid buying vegetables in any kind of sauce.
Freeze extra produce and add it to your smoothies.
It’s time, switch to whole grains.
If wonderbread is still your jam, that’s okay — you don’t have to give it up. I suggest you also purchase whole grain bread and try to have it at least half of the time. Who knows, maybe you’ll start reaching for it more than the less nutritious white loaf it’s stored beside. When you do get whole grain or whole wheat bread be sure to look for the “100% whole wheat” seal of approval. Buyer beware: just because it’s brown and has wheat in the title, doesn’t mean it’s actually made of whole grains. Look for 20% fiber on the label. You can freeze your bread if you’re living alone or don’t go through it quickly enough.
Give wheat pasta a chance. It may taste different at first, but you may end up liking the more filling and hearty option.
If you plan on buying processed snacks, read the nutrition labels; the fewer ingredients the better! Keep an eye out for whole wheat versions of your favorite snacks or try something new.
Toss, coat, drizzle, pan-fry, and bake with EVOO.
Say it with me, “I will replace all oils with EVOO.” You got this, go ahead and kick other oils to the curb.
EVOO has so many health benefits. Plus, it’s incredibly versatile, shelf-stable, and flavorful.
EVOO can be used in cooking, but it is also really great on its own. Try making your own salad dressing with EVOO or drizzling it over avocado toast.
Don’t be shy with healthy fats, consume them daily.
Some healthy fats include avocados, nuts, seeds, olives, and extra virgin olive oil.
Avocados are great — they can be used in so many ways. Add them to salads, toast, sandwiches, smoothies, eggs, or eat them whole with a pinch of salt and pepper.
A handful of nuts is a great, filling snack that requires no prep time at all. Have them with a small piece of fruit for a complete snack.
In the fall, when pumpkins, squash, and gords are abundant, harvest the seeds, lightly coat them with extra virgin olive oil, and bake them in the oven for a crisp and nutritious snack.
Dive into the seafood section.
Fatty fish like salmon is a great place to start. It’s a meaty filet that is very easy to sauté, bake, or broil. Garnish it with lemon, salt, and pepper.
Canned tuna packed in extra virgin olive oil is a great pantry staple that pairs nicely with pasta, tomatoes, and fresh parsley.
Go all in and make a seafood cioppino! You can add any seafood of your choice, like fish, clams, muscles, and shrimp.
Add cooked shrimp to a fresh salad, pasta, or even a taco.
Fire up the grill for a quick and healthy meal — shrimp skewers, vegetable skewers, and grilled fish are all great options.
Use meats and poultry as a condiment.
In America, meat is typically the star of any dish. Well, it’s time for meats to take a backseat and be used sparingly.
Add a small portion of beef or chicken to a vegetable soup.
Add some prosciutto to a collard greens side dish as this potent and salty meat will add tons of flavor.
Enjoy dairy and try dairy alternatives.
Have cheese as a snack with nuts and fresh fruit.
Enjoy cow’s milk or substitute with almond milk, soy milk, cashew milk, and so on. Any of these alternatives will work in baked goods, smoothies, or in your cereal.
Enjoy greek yogurt with berries for breakfast a few times a week.
Satisfy your sweet tooth with better options.
Gravitate towards dark chocolate. Eat it by itself or melt it and drizzle it over fresh fruit. Look for a 70% minimum.
Look for sorbet with fruit as the first ingredient.
Make oat balls with chocolate, nut butter, chia seeds, and coconut.
Dates stuffed with nut butter and topped with a few chocolate chips and a sprinkle of maldon sea salt are a life-changing snack or dessert.
If you are the type of person to go all in — these tips are a great place to start. For those of us a little more attached to traditional Western diets, try implementing these tips one at a time. Small changes can be very powerful, go at your own pace, and, most importantly, take your time and enjoy what you eat!
Written by Chloe Morrill, RD
Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple and easy weeknight recipes, and her life in San Francisco. She’s the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well.