Looking for a fresh start? Here's a quick guide to one of the healthiest diets in the world

Something dawned on me the other day when I was going through the motions of my weekly grocery-shopping trip. I realized that there didn’t seem to be any rhyme or reason to my diet lately. While I’ve certainly gone through periods when I was more mindful about having a balanced diet, this recent time in my life was certainly not one of them. Somehow, I’d allowed some old comfort “junk” foods to slip back in again…
 
Regardless of whether we’re intentionally following a particular diet or not, all of us have a diet. So which diet have I been following lately, you ask? I was following a “discombobulated jumble of random foods” diet.
 
It’s really easy for all the days to blur together when you’re in the middle of a seemingly never-ending pandemic. Honestly, mindfulness can get boring really fast when every day is the same. Recently it’s just felt better to not be so mindful of the current circumstances! But unfortunately, an unintended effect of this mindlessness mentality led to me to slip into mindlessness about my diet too.
 
When I got home that day as I was putting my groceries away, it was clear that over time, my diet stared to lack fresh fruits and vegetables. But with so many “super foods” to choose from these days, it can be paralyzing to decide exactly what was missing and where to start. I needed a system. Enter the Mediterranean diet.

Why the Mediterranean Diet?
The Mediterranean diet has been touted as one of the world’s healthiest diets. Studies have indicated that people who follow this diet have healthier hearts. One of the world’s famous Blue Zones includes a population that follows this diet (Sardinia, Italy). In addition to its possible links to longevity and heart health, the Mediterranean diet is believed to help keep your brain sharp, your body strong and might prevent you from getting diabetes.
 
Exactly what is the Mediterranean Diet?
Any time we hear the word “diet” we start thinking of restrictions and deprivation. It’s a word that frequently has negative connotations and dread associated with it. But part of the beauty of the Mediterranean diet is that it’s not restrictive like you might be thinking. It consists of an abundance of rich, delicious foods, with just the right balance of healthy fats sprinkled in.
 
Since Sardinians have seemingly mastered the Mediterranean diet, let’s take a look at what they’re doing right, and what they’ve been doing for generations:
 

• They follow a mostly plant-based diet.
  

• Only about 5% of their diet comes from lean sources of meat and a lot of this consists of fresh seafood. Their protein needs are often supplemented with a variety of nuts. They also eat beans. As with meat, this rich protein source consists of only about 5% of their diet. Red meats might only be eaten once a week and/or reserved for special occasions.
  

• Almost half of their diet consists of whole grains. This part of their diet includes the delectable pasta dishes and breads that Italy is well known for. Yes, these are the more carb-heavy dishes but they consume their grains in their whole form, nutrients intact.
  

• They don’t shy away from healthy fats. The American war on fat from decades past has left fat with a bad reputation. But more recently, the benefits of consuming healthy fats have been made clear. Olive oil is a staple of Meditarranean fare.
  

• They don’t shun eggs. As with fat, cholesterol has been given a bad name in the past. This too has been changing, as benefits of consuming some cholesterol are being uncovered. But again, everything in moderation.
  

• They don’t use a lot of added sugar. Desserts are also served in smaller portions.
  

• Fresh, in-season fruits and vegetables are consumed daily
  

• They don’t exclude dairy. Full-fat yogurts and cheeses are important facets of their diet. Having said this, they farm local. Optimally, their dairy comes from grass-fed (not factory farmed!) sources.
  

• They drink red wine…in moderation. Some studies show that there may actually be some cardiovascular benefits to drinking a glass of red wine per day.
  

• As we can see, they have plenty of rich sources of fiber in their diet, between the whole grains, the beans, nuts, seeds and the fresh fruits and veggies.
  

• They eat together. It’s not just about what you eat. It’s also about using food as a means to connect, to nurture social bonds.
  

• They walk. A lot. Not technically part of the diet but this is an integral part of their lifestyle and therefore worth mentioning.

What I found particularly interesting about my experience following this diet lately is that I am starting to really crave these healthier foods when it comes time to eat. Now granted, I follow an intermittent fasting eating pattern. This means that after 14-16 hours of giving my digestive system a rest, pretty much any food seems appetizing! But aside from this, my taste buds have also acquired a taste for these less processed foods in their most natural forms.
 
All day I look forward to my very simple Caprese salad, made with sliced tomatoes, mozzarella cheese, sweet basil leaves, with a sprinkle of olive oil, salt and black pepper on top. This gets my taste buds primed for the delicious yet equally simple whole grain pasta dish that usually follows. In between meals, I enjoy the hydrating juiciness of plump red grapes or the sweetness of a few dried figs. And to sneak in one more serving of fruit during the day, I swapped Gatorade out for lemonade made with real lemons, no sugar added. My whole life I thought I hated lemons. Yet here I am, now loving this.
 
But is it convenient?
I personally prefer to keep my life simple. Anything that requires lengthy prep time or that requires more than a few ingredients is quickly marked off my menu. The ease of following this diet is part of its appeal. It provides me with a framework, a system to work within but it is not difficult to follow. The healthiest diets in the world don’t have to be complicated. To the contrary, they can be quite simple.
 
I also choose not to spend exorbitant amounts of money on food. But at the same time, investing a decent portion of my income on quality food is just that…it’s an investment. I spend the money today on foods that keep me healthy so hopefully tomorrow I won’t have to spend as much money on co-pays and medical treatments. My whole kitchen is my medicine cabinet. And fortunately, I’m finding that the Mediterranean diet doesn’t break the bank either.
 
Takeaways
The beauty of the Mediterranean diet is in its simplicity, its affordability, its delicious appeal and most importantly, in its abundance of choices. It’s not just pasta, tomatoes and sardines. The foods that are included seem limitless. But at the same time, the most basic staples of the diet are minimal. This particular diet provides a very easy framework to follow if you’re like me and you prefer to keep things simple.
 
And the best new is, you don’t need to travel across the pond to obtain the benefits of a Blue Zone. You can bring the Blue Zone to you! But one important thing to keep in mind is that everyone is different. If you start following this diet and you feel better and more energetic then you know you’re onto something. If you don’t, keep tweaking your diet until you find what truly works for you.