Forget the diet in 2024; adopt these measures instead

In much of the sunny Mediterranean, mealtime is a means to an end. The food, although freshly prepared and delicious, is secondary to the main event – ​​a gathering of friends and family, where boisterous conversations about the day's events are often mixed with loud, infectious laughter. This sense of community is the cornerstone of the award-winning Mediterranean diet, experts say.

Add daily walks and meals low in red meat or sweets and a focus on fresh fruits, vegetables, whole grains, nuts and seeds, and you have an eating style that nutritionists have labeled the “best diet” for six years running. “Even though it's called the Mediterranean diet, it's not really a diet,” Atlanta-based nutritionist Rahaf Al Bochi, a spokeswoman for the Academy of Nutrition and Dietetics, told CNN in a previous interview.

“It doesn’t tell you what to eat and what not to eat. It is a lifestyle that encourages the consumption of all food groups, but gives more weight to those that bring more health benefits.” Not convinced? Studies have also found that the Mediterranean method reduces the risk of diabetes, high cholesterol, heart disease, stroke, dementia and depression, to name a few.

So why not ditch the idea of ​​a 2024 diet and start treating food as part of a healthy lifestyle?

Here are five tips from this series to jumpstart your new outlook on healthy eating.

• Whole grains are easy

One of the easiest steps to take when starting the Mediterranean diet, experts say, is to replace refined grains with whole grains. Choose whole grain bread and pasta and replace white rice with brown or wild rice. Consider “ancient grains.” Quinoa, amaranth, corn, farro, spelt, Kamut (a grain of wheat said to have been discovered in an Egyptian tomb), and teff (an Ethiopian grain about the size of a poppy seed) are some good choices. Each one has a different flavor and texture, so try one a month until you find your favorite.

• Prioritize a different protein

To maximize the benefits of the Mediterranean diet, leave meat aside. Varied sources of protein are key – consider lentils, canned beans and chickpeas. An easy way to get started, says Al Bochi, is to prepare one meal a week based on beans, whole grains and vegetables, using herbs and spices to add punch. When one night a week is easy, add two and prepare your meatless meals from there.

• Opt for fish

Two servings a week of fatty fish, such as salmon, herring, sardines and albacore tuna, are essential in the Mediterranean diet because of their high content of healthy omega-3 fatty acids, a key to reducing the risk of heart disease.

The American Heart Association suggests eating a wide variety of seafood to minimize any adverse effects from mercury and other contaminants. Focus on shrimp, salmon, pollock, canned light tuna, and catfish, which tend to have the lowest mercury levels, and reduce your consumption of swordfish, shark, mackerel, and tilefish, which have the highest levels. .

• Reimagine dessert

In the Mediterranean, sugary treats are luxuries reserved for weddings and other special occasions. “Eating seasonal fruit is the preferred dessert in the Mediterranean region,” said Al Bochi, “instead of our typical sweets, cookies and cakes.” If you're tired of eating raw fresh fruit, get creative. Poach the pears in pomegranate juice with a little honey, reduce the sauce and serve with Greek yogurt. Grill pineapple or other fruits and drizzle with honey. Make fruit ice cream, including avocado (it really is a fruit). Stuff a fig or date with goat cheese and sprinkle with some nuts. Create an apple crisp with brown rice or even a whole wheat fruit pie.

• Add joyful movement and socialize

Remember, eating Mediterranean style isn't just about food. Paying attention to meals, socializing, getting fresh air and exercising are also fundamental parts of this new way of living. “The Mediterranean lifestyle is walking with friends and family,” noted nutritionist Kelly LeBlanc, vice president of nutritional programming at Oldways, a nonprofit nutritional organization dedicated to preserving traditional diets based on African, Asian, Latin American and Asian heritages. American and Mediterranean. “Instead of thinking of exercise as something you have to do, just walk, dance or move in a joyful way,” she said.

Nutritionists like Al Bochi encourage each meal to last at least 20 minutes. “I understand this may be difficult for many people to implement, but start small,” she said.

“Turn off the TV, put away your cell phone, focus on meaningful conversations, chew slowly and pause between bites. This could be the beginning of your mindful eating journey.”