6种多样化地中海饮食的方法

Consistently ranked among the top of the U.S. News & World Report’s annual Best Diets lists, theMediterranean diet以其heart health benefits和focuses onfish,olive oil,全谷类和red wine. Maybe you’re intrigued by theconcept of the Mediterranean dietbut you don’t love Greek or Italian food. Although the eating style originated in the countries that face the Mediterranean Sea, it’s possible to adapt the principles of the diet to fit any cuisine that piques your fancy.

“Part of what makes the Mediterranean diet one of the world’shealthiest and most sustainable dietsis that it’s one of the easiest diets to adapt to a variety of cultures and food preferences,” says凯特·盖根（Kate Geagan）, RD. “The diet can serve as a blueprint for healthy eating, as all of the diet’s benefits stem from a core set of principles that can be applied to other cultural foodways or cuisines.”

If you eat mainly fruits, vegetables,全谷类和healthy fats, and you eatseafood和家禽您可能已经遵循自己的地中海饮食版本。饮食风格还限制了乳制品和含糖糖果, while allowing for antioxidant-rich red wine.

“Some of the basic principles are to use橄榄油和其他心脏健康的不饱和脂肪, like nuts and avocado, instead ofsaturated fat，例如黄油和奶酪，make veggies and whole grains the center of your platewhile cutting down on meat,” says丽莎·杨, PhD, RDN, adjunct professor of nutrition at New York University.

吃全食， 而不是加工食品, is another key element to the diet. “If you are using foods that look close to what they look like in nature or are a one-step process away from that original food, then you are likely eating in the Mediterranean way,” saysDana Sicko, RD, a chef and nutritionist in Baltimore.

Many of the foods you likely already have at home can be used to create Mediterranean-style dishes, even if you branch out beyond traditional Mediterranean cuisines.

“地中海储藏室包含beans和小扁豆，海鲜罐头，罐装和冷冻蔬菜和水果，干谷物，土豆，洋葱和大蒜。”Serena Ball，路，作者Easy Everyday Mediterranean Diet Cookbook。” “All of these ingredients can be adapted for different recipes from around the world,” she adds.

If you’re looking to expand on the principles of the Mediterranean diet and apply them to other cuisines around the world, here’s how to get started:

The injera bread made fromwhole-grain teff这在埃塞俄比亚的票价中很常见，这是您的饭菜的健康补充。其他传统的非洲菜可能很容易适合地中海饮食。“土豆和甜菜在地中海国家使用，而[]不同的块茎，例如山药和木薯在非洲大陆上使用。”鲍尔说。“所有这些根蔬菜都提供健康的碳水化合物和植物性蛋白质。”

Opt for seafood or chicken over processed meats like sausage, and incorporate plenty of veggies. For the classic Cajun dish,什锦饭, “add volume with lots of colorful, antioxidant-rich vegetables, like the mirepoix of carrots, onions and celery, along with diced butternut squash, okra, spinach and corn,” saysStaci Gulbin, RD. “When having rice as a side dish to stews or jambalaya, use brown rice or藜麦，而不是白米。”

Whenever possible, cook with olive oil or sesame oil and include an abundance of vegetables before adding protein. “炒蔬菜与豆腐这样的蛋白质, cold-water fish like salmon and trout and lean proteins like chicken breast and lean cuts of pork,” Gulbin says. “Enjoy spices like ginger, garlic, chili peppers, ground black pepper or scallions.”

Many Indian dishes are traditionally prepared withghee，这是澄清的黄油。改用替代方案。扬说：“看看您是否可以用更健康的脂肪烹饪，或者可能使用不饱和脂肪的组合 - 橄榄，鳄梨，花生，芝麻油 - 酥油。”“另一种选择是减少所用脂肪的总量，这通常非常可行。”

向前倾素食，并在用大蒜，姜，小茴香，姜黄，garam masala等饭菜调味时，有一只重的手。“Herbs and spices含有有价值的生物活性化合物和抗氧化剂，是地中海饮食倾向的东西。” Geagan说。“许多传统的素食印度菜肴都充满了芬芳，促进健康的草药和香料。”

日式美食通常融合海鲜，但您可以通过选择来混合整个谷物brown riceinstead of white and荞麦面。古尔宾说：“在侧面选择鲑鱼生鱼片和鳄梨，糙米和混合蔬菜或蒸的蔬菜。”Young建议：“代替红肉的主菜，选择了鲑鱼或鲈鱼。”

扬说：“而不是肉墨西哥卷饼，而是选择基于植物的版本。”您还可以使用鳄梨调味酱和黑豆来代替一些传统奶酪较重的菜肴（如玉米饼）的奶酪。

Similarly, you can find alternatives to sour cream for meal accompaniments. “莎莎酱是掺入大量蔬菜的美好方式并在不使用乳制品的情况下为您的菜肴添加风味。” Sicko说。

Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”in the MyFitnessPal app.