By Jill Seidelman, Spectrum Health Beat
We always hear about the latest fad diet, but don’t we often wonder what really works?
Where should we start? How should we start?
In an effort to develop positive eating habits, many of us have tried several diets over the years. More often than not, these diets provide only short-term solutions that leave us without a strong foundation to make significant, long-term behavioral changes.
The Mediterranean diet, however, isn’t a diet so much as it’s a way of living.
It’s a lifestyle.
Who?
Who should be interested in the Mediterranean diet? You, me and anyone who wants to cook and eat real, healthy, whole, unprocessed foods that bring your weight, health and life back to their prime.
We all know that eating the right fats, reading labels and watching carbs is beneficial, but what does that really mean? We go to the grocery store and we fill up our carts with products we either know, or think we know, are good for us. But are they really?
The Mediterranean diet offers many healthy options, no matter what your taste palate. It balances carbohydrates with grains, good fats and proteins, promoting optimal health and natural weight loss.
What?
The Mediterranean diet is not a “fad,” but a long-term solution: Eat low-glycemic-index foods to help you keep your metabolism steady, feel full longer and eat less.
Low-glycemic foods break down slowly, allowing you to feel satisfied and lose weight at the same time. Examples include: berries, citrus, apples, pears, vegetables, legumes, minimally processed grains, oatmeal, nuts, hummus, kidney beans and chickpeas.
With this type of meal plan, you can still fit in your favorite foods. It’s a way of cooking and eating that’s non-restrictive, so you don’t have to suffer through deprivation.
Based on the cuisine of Greece, Middle East, Southern Italy and Spain, the diet entails less consumption of red meat, sweets and saturated fats that are found in butter or high-fat dairy products.
It’s also a sustainable diet that you can live with. If you like to eat “real” foods, if you shop at farmers markets, or if you eat farm-to-table, the Mediterranean way could be the right plan for you.
It’s worth noting that U.S. News & World Report ranked the Mediterranean diet first place in the “plant-based diets,” according to Best Diets 2013 rankings.
Why?
How about, why not? How about cooking like a Greek islander, or learning a gourmet dish from Spain or Italy? Eating like a Greek is not only healthy, it’s delicious.
Mediterranean foods are rich in antioxidants and they have anti-inflammatory effects on the body. So you can live longer, with less disease.
When?
Realistically, we can follow it every day. And since it’s proven to help us live longer, healthier lives, we should.
By incorporating techniques that improve our eating behaviors—meal planning, food choice, and cooking prep—we can reap a lifetime of benefits.
Where?
In the kitchen, the heart of the home, and just about everywhere else. The Mediterranean diet fits a busy, healthy lifestyle, whether you’re learning the art of cooking at home or you’re working to educate yourself on healthy food choices when dining out.
Let’s not forget: How?
Here’s how to follow a low-glycemic diet such as the Mediterranean diet:
- You do not need to memorize the glycemic index or count grams of carbohydrates in foods.
- Choose fiber-rich, natural carbohydrates, including vegetables, fruits and legumes. Eat them along with a source of protein and a healthy fat.
- Eat grain products in the least-processed state possible. Examples include stone ground whole wheat bread as opposed to white bread.
- When you have a sugary treat, do it in moderation—and after a balanced meal.
- Limit fruit juice and avoid sugary soda. Drink more water. If you don’t enjoy drinking water, try an infused water recipe to add a little excitement to H2O.
Reprinted with permission from Spectrum Health Beat.
