How to Add the Mediterranean Diet to your Lifestyle
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
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When you hear the word “diet,” you probably think of calorie counting, long lists of forbidden foods, and much shorter lists of “allowed” foods. Perhaps you’ve even tried your fair share of popular diets, and the thought of entertaining another one is enough to make you polish off a pint of ice cream.
Relax, put down the spoon, and let’s consider how Merriam-Webster defines “diet.”
1. Food and drink regularly provided or consumed
2. Habitual nourishment
The words “regularly” and “habitual” describe more of a lifestyle, or pattern of eating. One such lifestyle is the Mediterranean diet—a balanced way of eating reflecting the traditional food patterns of those countries surrounding the Mediterranean, like Greece, Italy, Spain, and Morocco.
A great body of scientific research supports the health benefits of the Mediterranean diet, including:
- Longer lifespan
- Improved brain function
- Lower risk of heart disease, diabetes, certain cancers, metabolic syndrome, Alzheimer’s, and Parkinson’s disease
- Lower LDL cholesterol and blood pressure
- Improved weight control
- Prevention of depression
- Reduced risk of dental disease
The good news is, when you eat according to the seven Fx Pillars, you’re also following a Mediterranean-style plan. Both emphasize a plant-based, whole food approach, while leaving room for your favorite foods in moderation.
The 10 Tenets of the Mediterranean Diet
If you are curious and would like to make your diet more Mediterranean in nature, follow these guidelines.
1. Drink water as your predominant beverage.
2. Shop for whole, unprocessed foods and prepare them simply.
Try one of my favorite super simple 10-minute recipes for Cherry Quinoa Salad. Feel free to use the fresh berry of your choice. Sliced strawberries are amazing in this recipe!
3. Aim for more leafy greens, fruits, vegetables, whole intact grains and legumes (beans, peas and lentils).
Time-saving meal prep tip: Boil up a bag of Heinen’s dried lentils (10-15 minutes) then drain and store in a glass container in the refrigerator for use in meals throughout the week. Add to salads, sauces, cooked veggie dishes, and soups!
4. Use only small amounts of healthy fat with meals, including extra virgin olive oil, olives, nuts, seeds, and avocados.
This Super Energizing Smoothie makes for a quick make-ahead breakfast. Avocado and Heinen’s fresh ground nut butter give it just the right amount of healthy omega-3 fat to keep you satisfied for hours.
5. Focus on fish as the preferred animal protein, especially those high in omega-3 fats like anchovies, herring, mackerel, salmon, sardines, trout, and tuna.
Try this perfectly seasoned Mediterranean Salmon recipe or this 15-minute Mackerel Pesto Pasta dish—a dairy and gluten-free meal loaded with fiber thanks to Explore Cuisine Edamame Spaghetti. So simple and nutritious!
6. Eat poultry, eggs, cheese, and yogurt in moderation.
Choosing pasture-raised dairy means more omega-3 fats compared to conventional dairy. For a healthy breakfast or lunch, add a handful of walnuts to a container of low-sugar Painterland Sisters Skyr yogurt. Only 5 grams of added sugar and a whopping 16 grams of protein per container.
7. Flavor your foods with herbs and spices versus salt, sauces, and gravies.
Fresh basil, parsley, and cilantro are three of my favorite herbs to flavor meals as Mother Nature intended. I also benefit from the inflammation-fighting power of my daily smoothie by blending in a one-inch piece of fresh turmeric and ginger.
Dried herbs and spices work just as well! To make your own seasoning blend, save empty glass spice containers and fill them up with a combination of your favorite herbs and spices. Shake on salads and other savory dishes for a salt-free flavor boost. My recent creation is an oregano, crushed rosemary, garlic powder, and turmeric mix!
8. Enjoy at least one vegetarian meal per week.
You’ll be surprised at how simple and delicious these plant-based meals are to prepare:
- Mediterranean Chickpea Skillet (25 minutes)
- Veggie Pasta Marinara (20 minutes)
- Tempeh Kimchi Tacos (10 minutes)
- Kale Blueberry Salad with Pecan Cheese (10 minutes).
9. Eat very little red meat.
If you choose to eat red meat, look for “100% grass-fed” beef. This means the cattle consumed only grass, forage, or hay for their entire lives, never receiving grain or being confined to a feedlot. Heinen’s Organic Grass Fed Beef, Pre Beef, Force of Nature are three quality sources you can find in Heinen’s Meat Department.
10. Eat sweets sparingly.
We’re talking about cookies and cakes here. Let nothing stop you from satisfying your sweet tooth with some of my Fx-Approved favorites: Dates, figs, fresh cut melons, and pineapple. I’ve also never refused a quality dark chocolate in my time of need. I’m loving the 82% cacao Alter Eco Classic Blackout chocolate bar these days.
And of course, I wouldn’t be doing my job if I didn’t tell you about my secret obsession with Mush Dark Chocolate Overnight Oats—a decadent little treat sweetened only with dates and found in Heinen’s Dairy Department. Give it a try, and you’ll see what I mean!
Key Takeaway
The evidence is clear that eating more plants is the way to go! Whether Mediterranean or Fx, when you adopt a lifestyle of eating more vegetables and fruits, an interesting phenomenon occurs. Processed foods with little nutritional value will push themselves off your plate with zero effort on your part. Now that’s a diet I can get behind. How about you?
