One of the reasons the Mediterranean diet works so well is that it is utterly packed with literal superfoods. These foods have immense nutritional value, and to boot, they are delicious. You may already be eating some of these foods, but if you’re not, it’s definitely time to add them to your shopping list.!
Fish
Grilled sardines, delicious!
I know in the US we aren’t very fishy people, but we should try to be. Fish is one of the main Mediterranean superfoods, and we should be eating it at least once a week. The best kind is wild-caught rather than farmed due to a number of factors, including reduced antibiotic content! Furthermore, if you can get line-caught, it’s even more eco-friendly. Fish is a central part of the Mediterranean diet of many countries.
Virgin Olive Oil
Don’t skimp on the olive oil! Many people avoid fat, but this is a good one. Dip your bread in it, pour it on your salad, dress your broiled veggies with it. Olive oil is filling, delicious, and good for your body, a fundamental part of the health of so many Mediterranean countries. Remember to use virgin or extra virgin, as they are mechanically pressed and preserve more of the natural properties of the olives.
In-season regional fruits
Lovely fruits and nuts
Often overlooked is the fact that fruits from your area that are in-season are much tastier, healthier (due to less product handling, need for preservation, and additives), and sustainable than imported fruits from other places in the world. In fact, in many Mediterranean countries, in-season fruits are an essential part of the diet. Just look at Spain, where oranges are omnipresent in the winter (citrus season), peaches are everywhere in the summer, persimmons in the fall, and the list goes on. Anyone who has lived there can attest that seasonal fruit is better. That taste is related to the better-quality nutrition that they provide!
Nuts
Nuts are a favorite part of the Mediterranean diet, both as part of salads and other meals, as well as when used for snacking purposes. Walnut trees and pine trees provide walnuts and pine nuts and are native to much of the Mediterranean regions. High in healthy fats, fiber, and proteins, they are delicious ways to fill up and provide tons of vitamins and antioxidants. Pistachios are another example.
Red Wine
Pick the one on the right!
Red wine has been traditionally associated with longevity and happiness, and science has confirmed that it indeed has benefits when enjoyed in moderation. The key is to find a good red wine (if it’s organic, great!) not too high in alcohol and enjoy a glass with your meal.
Conclusions
Remember that all of these elements of the Mediterranean diet work best with a healthy lifestyle and plenty of physical activity. No diet is standalone miraculous, but this particular diet is not a fad; it’s been a way of life for thousands of years in many countries. Though many of the countries where people eat this way may not the huge economy or wealth of the USA, they have better health and longevity. This is due to a number of reasons, but food is one of the main ones.
