I’ve been following the Mediterranean diet for years. As a dietitian, I know the lifestyle has a long list of impressive health benefits, plus it’s full of fresh, delicious food.
However, practicing its principles to the fullest extent can be a challenge while living in the US — especially in the South. The regional food culture around me doesn’t exactly align with a diet of fresh vegetables, lean meats, and healthy fats.
Luckily, I recently took my first trip to Greece, where the Mediterranean diet is just a way of life. I was in food heaven, enjoying all of the veggies, olive oil, and wine.
Along the way, I picked up on some simple foods and dishes that have been easy to include in my regular diet back at home.
I’m going to start having more salads with breakfast.
I’d never considered eating salad at breakfast before this trip, but why not start the day with a bowl full of veggies?
Most Americans — at times, including myself — aren’t getting the recommended amount of vegetables or fiber. Having a serving with the first meal of the day puts me on the right track.
I’m excited to throw together more breakfast salads at home. The practice is easy enough to incorporate into my routine, and I like front-loading my day with nutrients.
Honey can go on pretty much anything.
Honey is considered an added sugar, but that doesn’t mean it should be eliminated completely. I’ve found that a little drizzle of honey makes nutrient-dense foods more palatable.
Plus, unlike refined sugar, honey has an impressive phytochemical and antioxidant profile, which studies show can aid with longevity and disease prevention.
It’s a great topping for a bowl of yogurt and fruit, but it also adds a nice flavor to cheeses, vegetables, and other savory dishes.
A small glass of wine at dinner is a little luxury.
I enjoyed small cups of wine with every dinner in Greece. I never got drunk — I’m not even sure it was a full serving — but the little taste was very enjoyable.
The Mediterranean diet emphasizes enjoying meals with others, and the addition of wine helped me and my friends linger a little longer around the dinner table.
I won’t be freely sipping my wine while binging Netflix alone at home. However, I’m definitely more open to having a small glass when dining with friends or family — or when I want to really savor a solo meal.
I can’t stop eating grilled sardines.
Sardines are one of the best sources of omega-3 fatty acids, and unlike some fish, they’re known to be lower in mercury.
I’ve known how beneficial they are for a while now, but cracking open a tin has never really appealed to me.
Instead of eating them from a can, I learned in Greece that they’re delicious when butterflied and seasoned with herbs, garlic, and lemon.
Quickly grill the sardines (just long enough to get a few grill marks) and drizzle them with olive oil before serving.
Grilled calamari might be even better than the fried stuff.
Fried calamari is delish, but I don’t like to make a habit of eating deep-fried foods too frequently.
In Greece, I was blown away by how delish grilled calamari was.
Luckily, it’s also simple to make. Toss the fresh squid in some herbs, garlic, lemon, and olive oil before briefly grilling.
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