Nutrition: The Mediterranean Way
by Zehorit Heilicher, Tastemaker in Residence
January came and went and with it, most of our New Year’s resolutions. All those vows to diet and exercise awash with good intentions - gone with the melting snow. We face our daily life’s routines and find ourselves at a loss: where do we start? How do we change our relationship with food? Since March is Nutrition month, how about we try to tackle this one brick at a time leaning on what is considered one of the healthiest food culture in the world - The Mediterranean.
What is the Mediterranean Diet? “The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil. “ (Mayo Clinic)
What does it mean?
Daily consumption of vegetables, fruits, whole grains and healthy fats
Weekly intake of fish, poultry, beans and eggs
Moderate portions of dairy products
Limited intake of red meat
(Mayo Clinic)
Breaking it down:
Buy raw, fresh and unprocessed ingredients, whenever possible.
Set time to prep a few meals
Pack healthy snacks: nuts, fresh fruit, cut veggies
Cook your own food whenever you can - You will control what goes into it.
Plan on a sweet treat to include in your routine, so you won’t feel deprived: Dark chocolate, dried fruit, favorite cookie. Just limit the frequency and quantity.
What Most People Forget or Neglect:
We are social beings and historically, meals were a social event. Whenever possible, do not eat alone. Share meals with friends and family, linger over the food and focus on it to receive the most from the experience. Set your fork down, take a sip of wine or water, chat with a friend and enjoy your food.
Resources:
Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
UCSF: https://memory.ucsf.edu/sites/memory.ucsf.edu/files/MediterraneanDietHandout.pdf
Shopping List: https://www.themediterraneandish.com/7-ways-follow-mediterranean-diet/
Recipes: https://www.themediterraneandish.com/best-mediterranean-diet-recipes/
https://www.mideasttomidwest.com/blog
