How To Make Your Meals More Mediterranean
Ways to transform your eating to the heart-healthy Mediterranean diet.
Studies show that the Mediterranean Diet which is the traditional cuisine of Greece, Italy, and Spain is great for your heart and overall health. Compared to many diets around the world, especially the standard American diet, many studies suggest this diet improves life expectancy and lowers disease rates. It's also very flavorful and filling. If your not even sure where the Mediterranean is, try these simple ways to make your food similar to that diet.
Consume More Plant Foods With Each Meal
You don't have to go vegan, but vegetables and fruits need to cover more space on your plate. In fact, you should be eating them with every meal and maybe even skip the meat once in a while, too. By giving plant-based foods top priority, your getting healthy nutrients, complex carbs, fiber, and healthy protein needed to reduce inflammation and increase longevity.
Eat A Wide Range Of Foods
Once you start eating more veggies, don't just get stuck in a rut with potatoes, carrots, and lettuce. Eat the rainbow and try a wide range of foods and even some new ones. You might be surprised how good vegetables taste when many are combined together with the right seasons.
Whole Grains Are Good
Regular pasta is delicious, but did you know that you can buy pasta made with whole wheat, quinoa, brown rice, and many other whole grains. It's healthier and you get B Vitamins which are so important.
Give Lentils and Garbanzos A Good
These legumes are a staple in many parts of the world because they offer protein and fiber and can be used to make a variety of dishes. Red Lentil Soup only takes 15 minutes and you can toss garbanzos into salads and stews. These are power foods that can replace meat and are very popular in the Mediterranean Diet.
Peanuts Aren't The Only Nuts
The Mediterranean Diet is rich in nuts and seeds. Snack on almonds, cashews, pistachios. Add sesame seeds and sunflowers seeds to salads. They help with brain health and provide excellent oils your body needs.
Olive Oil and Fresh Seasonings
Lastly, drizzle some olive oil or avocado oil onto your salads and uses fresh herbs and seasoning in your cooking. They are potent ingredients and make food taste wonderful.
If you can't travel to the Mediterranean to try out the cuisine, you can start with these better ingredients at home. Shop the Treatmo app for all types of Mediterranean style foods and enjoy the quick benefits of the diet. Here are some recommendations: