Dietitian's 4 Simple Actions: How to Start Your Mediterranean Diet Journey By Registered Dietitian Maya Oueichek, MBA, RDN
The Mediterranean diet is an evidence-based eating approach known for its numerous health benefits, including improved heart health, weight management, and reduced risk of chronic diseases. It was also named The Best Diet Overall for 2024 for the fifth year running by experts in the U.S. News & World Report. As a registered dietitian, I am excited to share with you four simple actions to help you embark on your Mediterranean diet journey. These practical tips are designed to be easy to implement and will set you on the path to a healthier lifestyle. Besides being a dietitian I was also born in France and raised in Syria making this diet close to my heart as well!
Incorporate More Fish and Seafood
Fish and seafood are key components of the Mediterranean diet, providing essential omega-3 fatty acids and lean protein.
Beginner goal: Aim to include fish in your meals at least twice a week.
Great examples include:
Salmon: Rich in omega-3 fatty acids, beneficial for heart health.
Tuna: A versatile option that can be used in salads, sandwiches, or grilled.
Cod: A mild-flavored fish that can be baked, grilled, or added to soups.
Scallops: Delicate and flavorful, perfect for grilling or searing.
Mussels: High in protein and iron, great for steaming or adding to pasta dishes.
Crab: Low in fat and high in protein, excellent for salads, sandwiches, or enjoying on its own.
Current Favorite Mediterranean Diet Seafood Recipes:
2- Start with Seasonal Vegetables
Building your meals around seasonal vegetables is an easy place to start and can be helpful for planning.
Beginner goal:Â Aim to include at least one vegetable in each meal.
Here are some tips:
Visit Local Farmers' Markets: This is a great way to find what’s in season.
Plan Meals Around Seasonal Produce:Â For example, use tomatoes, cucumbers, and bell peppers in the summer, and root vegetables like carrots and squash in the winter.
Check Your Grocery Store’s App: Look for what’s featured this week to find seasonal produce.
Experiment with New Recipes:Â Use seasonal vegetables as an opportunity to try new recipes or make healthy versions of classic dishes.
Current Favorite Mediterranean Diet Seasonal Veggies Recipe
3-Try cooking more with Legumes
Legumes are a fantastic source of plant-based protein, fiber, and essential nutrients.
Beginner goal: aim to include legumes in your meals at least three times a week.
Incorporate them into your meals in creative ways:
Beans and Peas: Add to soups, stews, and salads.
Lentils: Use in soups, curries, or as a meat substitute in dishes like lentil burgers. I also love adding lentils to salads for a creamy bite!
Chickpeas: Perfect for salads, stir-fries, or roasted as a snack.
Current Favorite Mediterranean Diet Legumes Recipes
4- Switch to Healthy Fats
Healthy fats are a staple in the Mediterranean diet. They provide essential fatty acids and help with the absorption of fat-soluble vitamins.
Incorporate these fats into your meals:
Extra Virgin Olive Oil:Â Use for cooking, dressings, and drizzling over dishes.
Olives:Â Enjoy as a snack or add to salads and pasta dishes.
Avocados:Â Add to salads, toast, or make guacamole.
Avocado Oil:Â A great alternative to olive oil for cooking due to its high smoke point.
Current Favorite Mediterranean Diet Healthy Fats Recipes
Starting your Mediterranean diet journey doesn’t have to be complicated. By incorporating more fish and seafood, focusing on seasonal vegetables, cooking with legumes, and switching to healthy fats, you can easily embrace this healthy and delicious way of eating. Remember, small changes can lead to big results, so take it one step at a time and enjoy the process of nourishing your body with wholesome foods.
Kindly,
Maya Oueichek, MBA, RDN
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