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In many parts of the sunny Mediterranean, mealtimes are a means to an end. The food is freshly prepared and delicious, but it takes a backseat to the main event, a gathering of friends and family, where lively conversation about the day’s events often mixes with loud, infectious laughter.
Experts say this sense of community is the basis of the award-winning Mediterranean diet. Add in a daily walk and a diet that’s low in red meat and sweets, and focused on fresh fruits, vegetables, whole grains, nuts and seeds, and it’s been ranked by nutritionists as the “best diet” for six years in a row. You will now have a meal style to evaluate.
“It’s called the Mediterranean diet, but it’s not really a diet,” Rahaf Al Bochi, a registered dietitian in Atlanta and spokesperson for the Academy of Nutrition and Dietetics, told CNN in a previous interview. “It doesn’t tell you what to eat and what not to eat. This is a lifestyle that encourages eating all food groups, but puts more emphasis on foods that have the most health benefits.” ”
Not convinced? Studies have also found that the Mediterranean method reduces the risk of diabetes, high cholesterol, heart disease, stroke, dementia, depression, and more.
So why not stop thinking about dieting in 2024 and start treating food as part of a healthy lifestyle instead? Sign up for CNN’s Eat, But Better: Mediterranean Style newsletter. please. This newsletter is his eight-part series that guides you through healthy, expert-supported, delicious meal plans.
Here are five tips from that series to start a new way of looking at healthy eating.
Experts say one of the easiest steps to take when starting a Mediterranean diet is to replace refined grains with whole grains. Choose whole grain breads and pasta, and replace white rice with brown or wild rice.
Consider “ancient grains.” Quinoa, amaranth, millet, farro, spelt, kamut (a wheat grain said to have been found in an Egyptian tomb), and teff (an Ethiopian grain the size of a poppy seed) are good options. Each one has a different taste and texture, so try one each month to find your favorite.
To get the most out of the Mediterranean diet, leave the meat aside. A variety of protein sources is important. Consider lentils, canned beans, or chickpeas instead.
An easy way to start, says Al Bochi, is to make one meal each week based on beans, whole grains and vegetables, with herbs and spices for added punch. If one night a week is easier, add two nights a week and build your meatless meals from there.
Fatty fish such as salmon, herring, sardines and albacore tuna are essential in the Mediterranean diet, as they are rich in healthy omega-3 fatty acids, which are key to lowering the risk of heart disease.
of american heart association It suggests eating a variety of seafood to minimize the negative effects of mercury and other pollutants. Focus on shrimp, salmon, walleye, canned light tuna, catfish, and more. lowest level of mercuryreducing consumption of the highest quality swordfish, shark, mackerel and tilefish.
In the Mediterranean, sugary sweets are a luxury reserved for weddings and other special occasions. “In the Mediterranean region, eating seasonal fruits is the dessert of choice over typical pastries, cookies and cakes,” Al Bochi said.
If you’re tired of eating raw, fresh fruit, get creative. Poach the pears with pomegranate juice and a little honey, reduce the sauce and serve over Greek yogurt. Grill pineapple or other fruit and drizzle with honey. Make sorbet with fruits such as avocados (which are actually fruits). Stuff figs or dates with goat cheese and sprinkle with a few nuts. Make brown rice apple crisps or whole grain fruit tarts.
Let’s interact by adding fun movements
Remember, the Mediterranean diet is about more than just food. Being mindful of your diet, socializing, getting fresh air and exercising are also important parts of this new way of life.
“The Mediterranean lifestyle is all about walking with friends and family,” says Kelly LeBlanc, RD, vice president of nutrition programs. oldways, A nonprofit nutrition organization dedicated to preserving traditional diets based on African, Asian, Latin American, and Mediterranean traditions.
“Instead of thinking of exercise as something you have to do, just walk, dance, or move your body in a fun way,” she said.
Nutritionists such as Al Bochi recommend that each meal be at least 20 minutes long.
“I understand that it may be difficult for many people to do, but start small,” she said. “Turn off the TV, put away your phone, focus on a meaningful conversation, and chew slowly and take breaks between bites. That could be the beginning of your mindful eating journey.”
Editor’s Note: Not sure how to establish habits? Try behavioral scientist Katie Milkman’s book 5 strategies To solidify your New Year’s resolutions.