Why the Mediterranean Diet? (Plus Your Grocery List Cheat Sheet)
The Mediterranean Diet
Why is the Mediterranean diet so widely cited as one of the best for feeling and looking young into old age? Rich in vitamins from fresh fruits, vegetables, fish, and, of course, olive oil, this lifestyle can make a staggering impact on your health. The key to this diet is found in moderation, consuming produce that is in season and found locally. Mediterraneans, like the Italians, Greeks, and Spanish, often prioritize vegetables and seafood. They eat with their communities and prioritize cultural traditions and mindfulness around eating practices.
Most of what Mediterranean cultures eat can be found growing in the ground or is created from scratch with minimal processed foods and ingredients. The problem with Western, North American, and even European diets is that we have over time started including "food-like substances" in our diet. These are hyper-processed foods that look like food but aren’t real food. One of my favorite authors and experts in the field, Mark Hyman, author of "Young Forever," also emphasizes how important it is to focus on bringing back real food into our diet and minimizing fake foods. The more you can shop on the exterior walls of the grocery store, which usually compose the freshest products, the more you will be able to make the right choices about food.
With benefits like weight loss, control of glucose and blood sugar levels, reduced risk of diabetes, and premature aging, there is no better time than now to incorporate some of these healthy swaps into your daily routine.
Easy Food Swaps
Try swapping out olive oil or seed oils during cooking for oils such as sesame or coconut oil, as their heating points are much higher. Instead, add olive oil to salads instead of creamy dressing or use olive oil as a base for healthy dressings. One of my favorite recipes for salad dressing is ½ cup of olive oil, ¼ cup red wine vinegar, ¼ cup balsamic vinegar, 2 tablespoons of Dijon mustard – healthy and delicious. Avoid seed oils at all costs because they create an inflammatory reaction in your body, as they are some of the most processed oils out there.
Try picking fish instead of red meat – opt for salmon, sardines, snapper, or trout at least once or twice more a week over steak or ribs. This is because oily fish is high in Omega-3 (an anti-inflammatory that helps support your body) and Vitamin B, as well as other minerals, needed for strong digestive function and beautiful skin. Make sure to choose organic or wild-caught when possible, especially with salmon, which is seen as one of the most polluted fish now due to the feeds that farmers give them to grow quickly. Choose small fish like sardines, which have a strong nutritional profile that’s great for anyone looking to add vitamins to their diet.
Have fruit for dessert and opt for fruits that are currently in season. The fruits that are highest in nutritional content and in terms of vitamins are berries, such as blueberries, raspberries, and strawberries, with blueberries having the highest antioxidant content of any berry. As well as apples, oranges, and pomegranate that all pack a punch in terms of Vitamin C and antioxidants and polyphenols. Apples are also high in fiber, which is great for digestion. I also like to always have a banana on hand if I am rushing somewhere and need a quick sugar and carb pick-me-up; these are a great snack. The riper they are, the sweeter they are and the easier they are to digest. The less ripe they are, the more prebiotics and the lower sugar content the banana has.
Enjoy vegetables at every meal and in all different forms but minimally cooked – steamed, blanched, or raw with a healthy dip. Try chopping up 3 or more veggies, throwing them in a pan with some spices and making a stir-fry. Add chickpeas, shrimp, or chicken for protein. If you top with sesame oil and add some garlic powder, you can turn a Mediterranean dish into a simple stir-fry. (Add rice, quinoa, or noodles to taste). Healthy cooking does not have to be hard, I promise!
Pantry and Fridge Staples
An easy grocery list should look something like this:
Fruits:
Apples
Bananas
Berries
Pomegranate - high in antioxidants and polyphenols, great for salads and yogurt
Avocados
Papayas - also great for digestion
Lemon - for salads, for flavor
Vegetables:
Zucchini
Sweet Potatoes
Carrots
Cruciferous veggies (broccoli, cauliflower, Brussels sprouts) - as they bring down inflammation
Green onions, red onions, and garlic (for flavor in meals)
Tomatoes
Kale or Spinach
Other:
Eggs
Sardines
White fish
Organic whole chicken or chicken breast
Yogurt or coconut yogurt
Almond Milk
Organic hard cheese - if you are lactose-free like me, I opt for soft cashew-based spreads or vegan coconut feta
Honey
Maple syrup
Coconut sugar - lower glycemic index than regular sugar and great for cooking
Almond Butter
Mustard
Pantry Items:
Olive oil
Sesame oil
Quinoa
Oats - great to make your granola
Chickpeas - for dips like hummus or salad toppings
Walnuts, Almonds, Cashews - great for trail mix, as a snack, or for granola on yogurt
Chia seeds, flax seeds
Pasta (organic and less processed - fresh is best), I am gluten-free, so I always opt for lentil pasta for extra protein or rice pasta
Wild rice or brown rice
A meal to remember in Puglia, Italy - the Mediterranean way.
Subscribe to the blog or be on the lookout for exciting new recipe ideas and anti-inflammatory suggestions for you to make the most of your meals. Most importantly, though when cooking, remember you are doing it to feed your body that you love; it shouldn’t feel like punishment. Commit to also enjoying your meal and thinking about every bite. If you enjoy wine, enjoy it in moderation like the Mediterraneans. The Spanish, Greek, French, and Italians never opted out of drinking to be healthy, and they savor the time they spend at meals with their families. Eating was and continues to be a ritual where the food is only one part of the experience. Learn to enjoy eating, and eating healthy as the food you eat is directly linked to how you feel every day.
