When you hear “Mediterranean,” you probably think of European vacations, rocky coasts, aqua ocean water, and salty breezes. The chorus of 10 different ABBA songs and scenes from Mamma Mia pop into your memory. There’s a lot of beauty in the Mediterranean region of the world, and lately, we’ve heard more and more chatter about the region having a lot more to offer us than just dry summers, cool winters, and picturesque landscapes for our Insta feeds. The Mediterranean Diet has become a topic on the tips of influencers’ tongues for its fresh and healthy take on food we love. With the Mediterranean region including countries and food palates from France, Portugal, Italy, Spain, Greece, Malta, and Cyprus, you just know the diet is going to have some seriously delicious options.
What’s All the Fuss About the Mediterranean Diet?
The Mediterranean Diet has several benefits, and perhaps the most important is that it can lower the risk of heart disease, which is the leading cause of death for women and men in the United States, according to the CDC. It can get your blood pressure, blood sugar, and cholesterol in check, which can help your body stay clear from Type 2 Diabetes and stroke. When your body is in a happier, healthier state, you are more inclined to lower your stress levels and increase your brain function as well. The Mediterranean Diet has also been cited for weight loss in more recent trends. The diet basically promotes lower saturated fats intake, limited sugars and carbohydrates, and LOTS of vegetables, fruits, and white meats, meaning the pounds generally shed off fairly consistently. It’s best to approach the diet by thinking of it as a lifestyle change versus a strict diet with limitations. You have to think fresh, clean, and light.
What to Eat in the Mediterranean Diet:
Vegetables, fruits, beans, and nuts. These foods are rich in fiber and antioxidants, which, according to the MD Anderson Cancer Center, “are beneficial to your overall health and reduce your risk of cancer and other chronic diseases.”
Whole wheat bread and brown rice – These are rich in fiber, which help your digestive tract to stay clean, promoting healthy bowel movements and cleansing effects on your body.
White meats and fish rich in Omega-3 fatty acids. These help to promote healthy cholesterol levels and help reduce inflammation in your entire body. You can kiss midsection bloating goodbye too.
Cheese and Yogurt is allowed, but experts say, “don’t go crazy”. Cheese and yogurt tend to be made from more fat, and you’re trying to lower your saturated fat levels. Small pieces of low-fat or fat-free cheese are okay, along with sugar free Greek Yogurt that still harbors plenty of healthy bacteria for your gut.
EVOO – Extra virgin olive oil, darling! EVOOl is going to be your main source of healthy fat that won’t clog your arteries, and luckily, it can add loads of flavor to dishes. It’s more than a nonstick option for coating pans. Drizzles of olive oil on top of fish and even roasted vegetables can add a restaurant-quality taste to your food.
What to Avoid:
We know you are likely addicted to these food items just like we are, but stay away from processed food with extra sodium, extra sugars, and extra carbohydrates. These cause your blood sugar to spike and, longterm, increase your risk for Type 2 diabetes. Would you want your Mediterranean love interest to catch you snacking on Twinkies by the beach? We think not.
A Taste of European Coastal Life: Try These Simple Recipes for Meals and Snacks
Now’s your big chance to become a coastal chef by creating something simple, but delicious (and healthy!) You can make these Mediterranean meals right in the comfort of your own home without the fuss of travel and customs.
For Breakfast: Mediterranean Frittata
Start with beaten eggs added to a pan with some EVOO to create a nonstick surface. Sprinkle on some fresh vegetables of your choosing (we love mushrooms and asparagus for color and flavor) and bake at 350 for 20 or so minutes until eggs are firm, but still slightly jiggly.
For Lunch: Tuna and Chickpea Salad
Start with freshly cooked (or canned and drained!) tuna in a medium-sized bowl, and add a can of drained chickpeas to the bowl. Sprinkle in your favorite seasonings (we like Green seasoning and lemon pepper) to add brightness and zest. Eat with whole grain crackers or right out of the bowl.
For Dinner: Shrimp or Chicken Kebabs with Herbed Couscous
Alternate chicken breasts or thawed shrimp with your favorite veggies (we love grape tomatoes and bell peppers for this recipe) on metal skewers and bake (or barbecue) until the meat is fully cooked. Pile your kebabs atop a lovely bed of herbed couscous and a drizzle of EVOO to top it all off.
Need a quick break with a quick snack to boot? Try these fuss-free snack ideas that will keep you energized and full for longer.
Fruit and Nut Mini-Tray
Charcuterie for one, please. Create a mini fruit and nut board with small piles of healthy nuts like almonds and walnuts, alongside some apricots, cherries, and watermelon for a colorful, healthy snack.
Tomato and Feta Drizzled with Balsamic
The simple combination of sliced tomatoes, a sprinkle of fat free feta cheese, and rich balsamic vinegar will have you feeling like you’re flying first class to the Mediterranean as you eat. If you’re feeling a little extra, slice ribbons of fresh basil and place atop your tomato salad for an ultra-luxe snack.
Hummus with fresh vegetables and a swirl of EVOO
Store-bought organic hummus can be upgraded at the swirl of a good bottle of EVOO. Place your favorite organic vegetables alongside a tub of good quality hummus and add your favorite olive oil to the mix for a fast, but delicious snack.
Create a Strategy for Future Success with a Mediterranean Diet Meal Plan
Set yourself up for long term success by creating a weekly meal plan. Have a list of approved foods nearby while making your grocery list, and remember that your meals with be ingredients-based and will require a bit of prep time, so factor that in. Set aside time on a weekend to prep your Mediterranean meals and follow the base plan below.
Step 1: Start with a base. We recommend chicken or fish.
Step 2: Pick a veggie to pan-roast with olive oil.
Step 3: Leave room for a “treat” of some salty cheese, or a creamy fruit + yogurt combo.
This simple formula for a meal plan will have you eating healthy and shedding pounds before you can say “ciao, bella!”
KKWTM: Keeping Up with the Mediterraneans
Are you looking for health and wellness tips outside of social media trends? Our health professionals can help you build a unique plan, tailored to your specific needs with our comprehensive lifestyle program. It takes the guesswork out of what works for your own body. Schedule a consultation today.
