05 Dec 5 Ways to Adopt the World’s Healthiest Mediterranean Diet
Ever wondered why people from the Mediterranean region do not often get heart disease, obesity or diabetes? They follow the Mediterranean diet. Today hailed as one of the healthiest diets, the Mediterranean is not only healthy but delicious too! It is considered the healthiest diet because it consists of a unique eclectic combination of anti-inflammatory foods such as whole grains, veggies, fresh fruits, legumes. Lean meats such as fish and poultry, and olive oil an amazing diet that consists of vitamins, healthy fats and high-quality nutrients that keep lifestyle diseases away. In fact, research shows that this diet has other benefits such as reduced risk to bouts of depression, better blood sugar level control and enhanced weight loss. If you are convinced and wondering how you can sign up, here is how!
1. Change Up Your Oil
We know that overhauling your eating pattern may be a daunting task and therefore, baby steps are a great way to start incorporating this diet into your routine forming the habit in a gradual but sure manner. If you cook using coconut oil or vegetable oil, switch extra-virgin olive oil and cook with it and use it as a salad dressing.
2. Fish for Fish
If your protein source is red meat, switch to fishing for protein in fatty fish such as mackerel, sardines and salmon as fish are rich in omega-3 fatty acids that make the heart and brain healthy. One of the tips taken from healthy eating secrets from the Mediterranean chef is to start by eating fish once or twice a week. Cook it in a healthy way and incorporate in many of your recipes.
3. Eat Your Fresh Vegetables and Fruits
Feast on fresh veggies and fruits for vitamins. Whether ripe juicy tomatoes, crunchy veggies such as cucumbers, lettuce and carrots, peppers for flavour and leafy greens, fresh veggies offer a great source of fibre, vitamins, antioxidants and folic acids that boost your immune system. Don’t forget your fruits and you can start off by loading your dessert with fruits that are sweet and are also great snacks to indulge on.
4. Get your Whole Grains
Chickpeas, quinoa and lentils? Yes please! Whole grains are unrefined and offer great flavour, fibre to your stews and help in digestion and lowering cholesterol. They are a great source of nutrients, minerals and protein.
5. Nuts as Snack
A staple food of the Mediterranean diet, nuts are satisfying and grabbing almonds, cashews, peanuts, pistachios and other nuts as a snack is great as while they are satisfying, they are lower in calories, sodium and sugar but richer in minerals, healthy fats and minerals.