The New Year is the perfect time to embrace the Mediterranean Diet - for health and great taste. While at Oldways we've been believers in the Mediterranean Diet for more than twenty years, it's exciting to see headlines like this month's Men's Fitness top predictions for 2015: Mediterranean Diet Goes Mainstream. We agree with their idea -- "let 2015 be the year we learn how ridiculously easy it is to eat like the Greeks" or other Mediterraneans.
To get on the road to learning this "ridiculously easy" Med Diet, here are a few simple tips from Oldways' 4-Week Mediterranean Diet Menu Plan.
1. Eat lots of vegetables. There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil to stunning salads, garlicky greens, fragrant soups and stews, or oven-roasted medleys, vegetables are vitally important to the fresh tastes and delicious flavors of the Med Diet. It's almost impossible to eat too many vegetables!
2. Change the way you think about meat. For health and environmental reasons, have smaller amounts, if you eat meat. Think about small strips of meat in a salad or vegetable sauté, or a dish of pasta with diced prosciutto.
3. Eat seafood twice a week. Fish such as tuna, herring, salmon and sardines are rich in heart-healthy omega-3 fatty acids, and shellfish including mussels, oysters and clams have similar benefits for brain and heart health.
4. Cook a vegetarian meal one night a week. Build these meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices. When one night feels comfortable, try two nights a week.
5. Whole Grains for variety and good taste. In addition to crusty whole grain breads, try different Mediterranean whole grain dishes as a main or side: farro, whole grain pasta, freekeh, and whole-corn polenta are just a few tasty whole grains that easily go Med.
6. Use good fats. Include sources of healthy fats in daily meals, especially extra virgin olive oil, nuts, peanuts, sunflower seeds, olives and avocados.
7. For dessert, eat fruit - fresh or dried. Choose from a wide range of delicious fresh and dried fruits for desserts and snacks. Save sweets for special treats or celebrations.
8. Enjoy some dairy products. Eat Greek or plain yogurt and try small amounts of a variety of traditional or artisan cheeses.
9. Move! Look for ways to be more active. Good food alone isn't enough to live a healthy life.
10. Remember! Eating is a pleasure, not a chore! Eating with family and friends contributes to good health. And, if you live alone, take time to enjoy meals; food isn't just something to keep you going while you watch TV.
For more tips and ideas for meals, check out the Mediterranean Diet pages on the Oldways' website, the recipes below, or the books in this week's Bookstore.
Click on a title or photo below to go to the recipe.
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