We often hear that the Mediterranean diet has been shown to be protective against cancer and many other health conditions, but something I think is important to highlight is that healthy eating principles from this style of eating can be applied to any cultural cuisine. The idea of this diet spawned from countries like Greece and Italy when it was noted in a study that this particular population who ate a “Mediterranean” style diet had lower cases of heart disease and stroke.
The main principles of the diet though can be inclusive to all cultures because its basis is simple; plant-based foods, healthy fats like nuts and olive oil, and whole grains are the main staples of this diet. It also incorporates plenty of seafood, moderate amounts of poultry and dairy, and minimal red or processed meat or added sugar.
Here are a few examples of how you can make small changes to incorporate Mediterranean Diet principles to any cuisine:
-Fill up on vegetables, especially the non-starchy ones
-Get plenty of fiber. Good sources are whole grains, legumes, veggies, nuts and seeds, berries, apples, pears, and avocado.
-Limit red and processed meat.
-Choose lean protein sources like fish, poultry, beans, peas, lentils, whole soy (tofu, tempeh, edamame)
-Choose healthy fats like olive oil, avocado, and nuts and seeds
-Limit added sugar and processed snack foods
-Move your body in a way that feels good.
One last thing to remember; take your time and chill when you’re eating! If you can, have at least two meals a week with friends or family and slow down to enjoy your food (putting down your fork between bites and turning off the TV can help)! There are so many times when we scarf down our food because we’re in a hurry to get to the next thing. Enjoy your meal and enjoy the world around you!
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