When you think of theMediterranean diet, the first thing that might come to mind iseating lots of fish. That’s because the popular diet places an emphasis onheart-healthy omega-3’s, which can be found in fatty fish like salmon and sardines. Still, it doesn’t mean the diet is off limits for vegetarians.
In fact, the opposite is true: “The Mediterranean diet is predominantly aplant-based diet,” saysRahaf Al Bochi, RD, owner of Olive Tree Nutrition, and spokesperson for the Academy of Nutrition and Dietetics. “There’s a heavy focus on fruits, vegetables,beansand lentils,whole grains, nuts and olive oil,” she says.
While meat is allowed on a Mediterranean diet, it’s a “meat-lite style,” where larger Sunday suppers might feature chicken or lamb, but other days of the week focus aroundlegumes as a primary protein source. Legumes, like beans and lentils, and whole grains are the stars of the show and offer a mix ofprotein,fiberand antioxidants. You may also eateggsand smaller amounts of dairy, depending on your preferences.
Eating fresh, whole foods and less processed, refined fare yields numerous health benefits, notes Al Bochi. Studies have shown the Mediterranean diet helpsimprove cardiovascular health, regulate blood sugar and evenimproves endurance for exercise.
To reap the benefits as a vegetarian, here are six tips to get started:
ALWAYS CHOOSE OLIVE OIL
Recentresearch foundpeople who exclusively used olive oil compared to those who avoided it had a lower risk of developing heart disease. “Adding thehealthy fatto veggies helps your body absorb a greater amount of fat-soluble vitamins A, D, E and K,” says Al Bochi, who suggests using it to sauté or roast veggies or to drizzle on salads and dips.
你可能听说过橄榄油或oxidiz崩溃es under high heat. However, a最近的分析found olive oil can actually take the heat, remaining stable during the cooking process, likely because of its unique blend of antioxidant polyphenols.
FILL UP ON WHOLE GRAINS
In addition to traditional 100% whole-wheat bread, make sure to includehearty ancient grains. These includefreekeh, barley, bulgur and farro, which can add variety and extra nutrients to everything fromgrain bowlstosalads, says Al Bochi.
EAT MORE NUTS AND SEEDS
Opt for walnuts andchia, flax andhemp seeds, which are all rich in alpha-linoleic acid (ALA), a type of omega-3 fatty acid. Likewise, other nuts and seeds, such as almonds, offer monounsaturated fatty acids (MUFAs) that support a healthy weight and offer filling protein and fiber.
MAKE FRUIT AND VEGGIES THE CENTER OF YOUR PLATE
As a vegetarian, you’ll want to fill up on extra fruits and veggies, which should be the center of your plate, says Al Bochi. While any variety is fair game, the Mediterranean diet is often packed withdark leafy greens(such as collard greens, mustard greens and kale) as well as zucchini, eggplant andartichokes.
PLAY WITH SPICES
Amp up the flavor of disheswith spices(like cumin, fennel, garlic and za’atar) and fresh herbs including oregano, thyme and rosemary. “These are key components of the Mediterranean diet that make meals interesting and can also help youcut down on sodium,” says Al Bochi.
INVOLVE LOVED ONES
The Mediterranean diet is more than just a diet —it’s a lifestyle,” says Al Bochi. “Sharing food with friends and family and socializing over meals is encouraged,” she says. This can make meal time more enjoyable and help the whole family cook healthy, nutritious foods.
