Eating A Mediterranean Diet
When it comes to diets backed by science, the Mediterranean diet is touted as one of the healthiest. What I like most is that it generally requires small swaps and changes over time instead of drastic food restrictions and fluctuations.
The Mediterranean diet reflects traditional eating patterns of those countries surrounding the Mediterranean Sea. Research has shown that the Mediterranean diet can reduce heart disease. It is also associated with a lower risk of cancer, Parkinson’s and Alzheimer’s disease.
Let me tell you some of the basics.
- Eat more produce! In Greece, they eat an average of nine servings a day! Personally, I enjoy pomegranates and the fruits are loved in the Mediterranean culture. Their seasons are quite short, so when you can’t get the whole fruit, try an 8 ounce Pom Wonderful pomegranate juice. The antioxidant potential of pomegranate juice is thought to be more than that of wine or green tea and research on its benefits is growing.
- Eat more seafood, which is a good source of heart-healthy unsaturated fats. This includes fresh, frozen, or canned, though canned and pouched tuna or salmon make for a convenient meal. Put it on top of salads or spread it onto Kashi whole wheat crackers. If you’re feeling particularly adventurous, try Flackers, which are crackers made of flax seeds.
- Adopt a Meatless Monday tradition. As you can tell, the Mediterranean diet is focused less on meats and more on plant foods like beans and legumes, fruits and vegetables, and nuts and whole grains.
- Use more olive oil. The Mediterranean diet uses olive oil in recipes we typically use butter. For a high quality olive oil, the Partanna brand Sicilian extra virgin olive oil is a must try. Whatever brand you like, varieties that come in tin or tinted bottles are best as they keep fresh longer.
- Use our Rouses brand spices. This diet is all about flavoring with spices rather than grabbing salt first. We have a huge assortment of our Rouses brand spices for you to experiment with!
- Make eating and exercising a social gathering. Another thing I like about the Mediterranean diet is that it’s more of a lifestyle than diet. They love eating together and exercising together and it clearly has some benefits.