Using dairy in moderation
You may think of the Mediterranean as a cheese-eater’s heaven, but the truth is that the Mediterranean areas we focus on don’t consume a lot of cheese. Dairy is consumed on a daily basis in the Mediterranean diet, and cheese (along with yogurt) is a common source of calcium; however, moderation is the key (isn’t it always?).
Incorporate two to three servings of full-fat dairy products daily. One serving may include an eight-ounce glass of milk, eight ounces of yogurt, or an ounce of cheese. (We discuss full-fat dairy versus lowfat dairy in more detail in Chapter 5.)
Eating primarily plant-based foods
One of the most important concepts of the Mediterranean diet pattern is consuming tons of plant foods such as fruits, veggies, legumes, and whole grains. People in the Mediterranean commonly eat five to ten servings of fruits and vegetables each day, which often means having two to three vegetable servings with each meal. Other daily staples include legumes such as beans, lentils, and peas, and whole grains such as bulgur wheat or barley.
Foods in these categories are naturally low in calories and high in nutrients, which makes weight- and health-management easy. Begin by finding ways to incorporate more unprocessed plant foods in your diet on a daily basis; Chapter 21 can help.
Punching up the flavor with fresh herbs and spices
Fresh herbs and spices not only add tremendous flavor to food but also have many hidden health benefits, which we cover in Chapter 6. If you already use ample herbs and spices in your own cooking, you’re on the right track. If not, this book can help you discover new flavors and simple ways to add more of these plants into your diet.
Enjoying seafood weekly
Seafood is a weekly staple in the Mediterranean diet, and with good reason. Not only is it a local product (see the earlier section “Fishing the Mediterranean Sea”), but it’s also a great source of those coveted omega-3 fatty acids. If you live near a coast, you have a great opportunity to find fresh fish in your local stores and restaurants. If you’re landlocked, don’t discount lakes and rivers for fresh fish.
Don’t like fish? You can get omega-3 fatty acids in other ways, such as with fish oil supplements or by eating lots of fresh herbs, walnuts, omega-3 enriched eggs, chia seeds, and flaxseeds. Even if you don’t like fish, we still encourage you to try some of the seafood recipes in Chapter 18 to see whether we can change your mind!
Limiting red meat
Red meat used to be a luxury item in rural parts of the Mediterranean, so folks there ate it less frequently. Even though it’s now more accessible to the average Joe, the serving limits have stuck over the years.
Beef is only served once or twice a month in the Mediterranean rather than several times a week like in many U.S. kitchens. And when it does hit the table, it’s usually as a small (two- to three-ounce) side dish rather than an eight-plus-ounce entree. This habit helps ensure a reasonable intake of saturated fats and omega-6 fatty acids. (See the earlier section “Focusing on healthy fats” for info on balancing fat intake.)
Don’t panic at the idea of cutting your meat portion so drastically. You can easily replace some of that meat with lentils or beans to add plant-based protein to your meals, or add more vegetable servings to help fill the plate. Also keep in mind that Mediterranean beef recipes are so full of flavor that a small serving becomes more satisfying. (You can see this difference for yourself by trying out the recipes in Chapter 19.)
Having a nice glass of vino
Wine lovers, rejoice! Drinking a glass of wine with dinner is certainly a common practice in the Mediterranean regions. Red wine has special nutrients that are shown to be heart-healthy; however, moderation is so important. Enjoying some red wine a couple of times a week is certainly a good plan for heart health, although you want to check with your doctor to ensure its okay for you. Check out Chapter 2 for specifics on the benefits of red wine.
Getting a good dose of daily activity
Historically, the people in the rural Mediterranean got plenty of daily activity through work, getting where they needed to go on foot, and having fun. The most notable difference is folks who lived in these areas participated in low-impact movement, like walking, kneading bread, and gardening, all day long. In today’s fast-paced environment, people tend to do one short burst of high-impact activity and then sit the rest of the day, a pattern still associated with a higher risk of heart diseases, diabetes, cancer, and mortality. Both types of activity are important for optimal health.
Although you may rely heavily on your car and think this lifestyle isn’t realistic for you, you can still find ways to incorporate both aerobic exercise (which gets your heart rate up) and strength-training exercises regularly.
If you don’t believe that slowing down can really do that much for your health, consider this study. Researchers from the University of Rochester found that from Friday night until Sunday, study participants, even those with high income or exciting work lives, were in better moods, showed greater enjoyment in life, and had fewer aches and pains. Having unscheduled time on the weekends provided individuals with opportunities to bond with others, explore interests, and relax. Hey, wait; those are some of the main tenets of the Mediterranean lifestyle! And if just a couple of days of downtime can make a difference, think about the effects of making this type of time a priority throughout the week.
Taking time for the day’s biggest meal
Even though the Mediterranean residents of days gone by were hard workers, often doing a significant amount of manual labor, they always made time for their largest meal of the day. Traditionally, this meal was lunch, where people sat down as a family and enjoyed a large meal full of vegetables, legumes, fruits, and seafood or meat. Taking time for meal and family was a priority; you didn’t see people eating in five minutes at the countertop.
In many cultures, having this large relaxing meal at lunchtime is difficult because of work schedules. However, you can adapt this strategy into your life by focusing on supper. Prioritizing some time to unwind and relax from a busy workday provides other benefits for your family. According to a Columbia University survey, teenagers who eat with their families at least five days a week have better grades in school and are less prone to substance abuse.
Although taking time for a large, relaxing meal sounds like one of those optional
