Shift focus from dieting: Emb brace an 'increase consumption-improve quality of life' approach to food
In an effort to adopt a healthier lifestyle, one might consider the Mediterranean eating style. This approach, unlike traditional diets, doesn't focus on restricting certain foods but rather emphasizes the consumption of healthy fats daily.
The Mediterranean diet has been linked to numerous health benefits, including the prevention of heart disease and cancer, the fight against inflammation, and maintaining a sharp mind. This dietary pattern is rich in fruits and vegetables, nuts and legumes, fish, and whole grains, while being low in dairy and unhealthy fats.
To transition to this diet, start by focusing on plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Incorporate healthy fats, especially extra virgin olive oil, and include lean protein sources such as fish (especially oily fish), poultry, and limited amounts of lean red meat.
Small, manageable changes are key to a sustainable shift. This could mean replacing butter with olive oil or adding an extra serving of vegetables per meal. Planning a weekly menu based on seasonal, locally available produce can also help maintain variety and freshness. Preparing meals at home allows you to control ingredients and portion sizes, and preparing meals in advance can save time and avoid the temptation of convenience foods.
Communicating your dietary goals to friends and family can help manage social pressures. Finding healthy alternatives to favourite non-Mediterranean dishes can also help satisfy cravings.
Dr. David Katz suggests cutting back on sugar in baby steps, such as reducing the number of sugars added to coffee gradually. After a month of cutting back on sugar, taste buds can get the same intensity of sweet flavor from smaller and smaller amounts of sweet food.
Ellie Krieger, a food columnist, found that the culture of cooking and eating in Mediterranean countries adds to their health. In these countries, the flavors and preparation of food are held to a high standard, and low-quality, processed foods are not used.
Remember, the key to success is not to view this as a "diet" but an "eating style." Aim for balanced portions, for example, beans and legumes daily, fish twice a week, and sweets sparingly (less than twice weekly).
So, whether you're resolving to eat better every day or looking for a sustainable way to improve your health, the Mediterranean eating style could be the answer. With its emphasis on plant-based foods, healthy fats, and lean proteins, it's a delicious and health-conscious approach to nourishment.
References:
- University Hospitals Coventry & Warwickshire
- Number Analytics
- Mayazbites
- BetterMe
- The Mediterranean eating style, with its focus on healthy fats and plant-based foods, is linked to the prevention of inflammation, heart disease, and cancer, as well as maintaining a sharp mind.
- To maintain variety and freshness, planning a weekly menu based on seasonal, locally available produce can be helpful when transitioning to the Mediterranean diet.
- Small changes, such as replacing butter with olive oil or adding an extra serving of vegetables per meal, can contribute to a sustainable shift towards a healthier lifestyle.
- Preparing meals at home allows for control over ingredients and portion sizes, which can help in adopting a Mediterranean-style diet and maintaining a healthy-diet.
- The culture of cooking and eating in Mediterranean countries, with its emphasis on high-quality foods and flavors, may contribute to the health benefits associated with the Mediterranean eating style.
