I am very interested in sharing my Italian culture and how to lead a healthy lifestyle based on its principles. I decided to get a nutrition certification to further my knowledge about health. The foundation of this form of cooking and eating is what we know as the Mediterranean Diet.
I thought this would be the perfect time to introduce an overview of this delicious and healthy way of eating and living since May was Mediterranean Diet Month. I am passionate about this lifestyle because it combines tradition with physical and mental wellness, which makes living a strong, happy, and vibrant life a priority.
There is a reason why the Mediterranean Diet wins the best diet every year. Not only is it delicious, but it is one of the top ways to prevent disease and illness, lose weight, and promote mental well-being without even really being on a diet. This is because of all the plant-based foods it encourages, as well as healthy fats and antioxidants.
Eating clean, whole, non-processed foods is highly encouraged. However, no food groups are off limits, and it is even beneficial to eat this way 80% of the time and have some fun and flexibility the other 20%. I encourage you to do your own research into this diet, but I will share the cornerstones of how to get started and implement this into your life.
1. Eat lots of vegetables.
There are so many choices. Try a simple plate of fresh tomatoes drizzled with EVOO and topped with shavings of parmesan cheese. Or oven-roast a medley of your favorite veggies to serve alongside the rest of your meal. Try to fill half your plate with them at lunch and dinner.
2. Change the way you think about meat.
When you incorporate meat into your meals, have smaller amounts. For example, add strips of steak to your dish of roasted veggies, or top a dish of pasta with some sauteed chicken. As a main course, have about four ounces or so of chicken or lean meat.
3. Always begin your day with breakfast.
Choose fiber-rich foods. Examples include fruit and whole grains like yogurt topped with homemade granola and fruit. Or spread half an avocado onto whole grain toast and drizzle with EVOO, lemon juice, salt, and pepper to taste.
4. Eat fish and seafood a couple of times per week.
Fish such as salmon is high in omega-3 fatty acids, which are excellent for your heart. Grilled shrimp is high in protein and vitamin B12 for energy.
5. Eat a vegetarian meal one day or one meal a week.
Foods such as legumes, whole grains, and vegetables, topped with herbs, spices, lemon juice, and extra virgin olive oil, are a great place to start. This meal covers all your nutritional bases.
6. Use good fats.
Include sources of healthy fats in each meal. Extra-virgin olive oil is king, but nuts, seeds, olives, and avocados are just as important.
7. Enjoy some dairy.
Greek yogurt and small amounts of a variety of cheeses are a delicious way to get dairy into your diet without going overboard. Think of eating high-quality, full-fat dairy, but in smaller portions. You get a taste of all the flavors as well as a satiated feeling.
8. For dessert, choose fresh fruit most of the time.
Instead of daily treats like ice cream or cookies, save sweets for a special treat or celebration. Instead, choose fruit that is in season. It satisfies a sweet tooth with health benefits.
9. Look for ways to become more active.
Good food alone isn’t enough to support a healthy life. It is important to have a regular exercise routine, but did you know that what you do outside of the gym counts even more? Go for long walks. Ride your bike. Even take up gardening. This all counts.
10. Enjoy family and friends.
Enjoying time with your loved ones greatly contributes to one’s good health. As does living a life that includes things you are passionate about. Do what makes you happy often and spend time with people who enrich your soul often.
11. Enjoy wine (alcohol) in moderation.
If you don’t already drink, you don’t need to begin to live a Healthy Italian Lifestyle. But if you choose to, just the right amount, no more, no less, can add health benefits to your body and life.
