Cooking your own meals, adding olive oil, diversifying your protein, eating lots of nuts, vegetables... are ways for you to approach and follow the Mediterranean diet, which is considered the best diet for your health.
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| The Mediterranean diet is considered the healthiest diet. (Source: iStock) |
Shared across generations in many countries, the Mediterranean diet, which is heavy on oils, fish, lean proteins and vegetables, has been linked to a number of health benefits, from cutting fat to neurological advances to fighting dementia and boosting heart health.
Experts say this diet, voted the best diet by US News & World Report for the past 6 years, can even prevent premature death.
"It's a combination of nutrition, physical activity levels and also the social environment," Spanish nutritionist Alba Santaliestra told Insider of the Mediterranean lifestyle.
Santaliestra shared six tips for making the Mediterranean diet more enjoyable and successful, including:
Turn it into a positive experience
“The social environment in Mediterranean countries is really important,” says Santaliestra of creating happy memories around healthy food. “We have a really good experience around the table.”
The expert recommends doing what you can to share your meal with friends, family, or even coworkers to make the experience more enjoyable.
Cook your own meals
A great way to avoid processed foods is to cook for yourself, says Santaliestra. She recommends cooking at least one meal a day as a way to get fresh produce, as well as save money compared to ordering in or eating out.
Change protein sources
According to nutritionists, it is important to enjoy a variety of protein sources such as meat, fish, eggs and lentils.
Aiming to include a variety of proteins at each meal is important to reduce any potential harm from eating too much of one food group.
Add olive oil
Olive oil exists as a primary source of healthy fats in the Spanish version of the Mediterranean diet, says Santaliestra.
Especially when combined with vegetables to create flavor, olive oil also plays a role in absorbing nutrients from foods, such as salad leaves.
Eat lots of nuts
Add a variety of nuts to your diet. Santaliestra recommends nuts that are high in healthy fats as a mid-morning and afternoon snack.
You can choose any bean as long as it is plain or roasted but without any coating.
Vegetables, vegetables and vegetables
Vegetables are a key component of the Mediterranean diet's success, Santaliestra emphasizes. Vegetables boost fiber, vitamins, minerals, and overall health.
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