Wellness Club — Go Mediterranean
Abingdon, VA. -
Friday, May 1, 2020.
Written by: Elizabeth Hall, MS, RDN, LDN, Food City Registered Dietitian
You’ve probably heard of the Mediterranean lifestyle and that it is beneficial for health and longevity. This diet was developed after studying the eating patterns of those who live in countries surrounding the Mediterranean Sea. Although we are far from the Mediterranean, there are easy ways we can go Mediterranean even while living in a land-locked state!
1. Eat more vegetables. The Mediterranean lifestyle is rich in antioxidants, vitamins, minerals and fiber from fruits and vegetables. Focusing on seasonal produce especially not only ensures produce tastes fresh, but that it is also at its peak nutritional value. If you don’t have fresh, all forms count – frozen, canned, dried, or juiced. Try to get a variety of colors and forms each day.
2. Eat seafood twice a week. Even though we don’t live next to the water, it’s important that we still focus on getting fish and seafood at least twice a week. Fish is a lean protein source, but fatty fish like salmon or white albacore tuna also contain beneficial omega-3 fatty acids that are important for brain and heart health. To meet your omega-3 needs, try to get at least two servings of fatty fish each week.
3. Switch to healthier fats. Unsaturated fats like olive oil are abundant in a Mediterranean meal pattern. These liquid fats come from plants - oils, nuts, seeds, avocados, and olives. These types of fats are less likely to clog arteries and in some cases, can increase the form of good cholesterol in your body.
4. Incorporate whole grains. The Mediterranean lifestyle includes whole grains when possible, particularly nontraditional whole grain options like quinoa, barley, whole grain couscous and farro. Whole grains provide additional nutrients and fiber to support digestive health and promote satiety.
5. Enjoy meals together. Lastly, it’s not just about what you eat, it’s how you eat! Enjoying meals together with family and friends is a significant part of the Mediterranean lifestyle. Get the whole family involved in food preparation. Eat meals at a table. Engage in conversation. Go Mediterranean with those you love to stay happy and healthy.