The Mediterranean Diet: A Lovely Culinary Adventure

Mastering the Mediterranean Diet 6 Simple Steps Recommended by a Spanish Dietitian

6 Easy Steps to Follow the Mediterranean Diet by a Spanish Dietitian

Alba Santaliestra

Spanish dietitian Alba Santaliestra says cooking with olive oil is a key component of the Mediterranean diet.

The Mediterranean diet, beloved by many food enthusiasts, is not just a meal plan, but a delightful journey through flavors and friendships. Just like Blue Zone cultures, where everyone lives the longest, the Mediterranean diet in Spain thrives on building social connections over meals. It’s almost like saying, “Hey, let’s have a toast to good food and great company!” And the best part? You can do it while indulging in some seriously healthy eating.

This gold standard for healthy eating, known as the Mediterranean diet, focuses on vegetables, fruit, whole grains, olive oil, fish, legumes, and of course, wine and dairy in moderation. It’s like having a fashion show on your dinner plate, with a mix of vibrant colors and textures that are simply mesmerizing. Plus, studies show it helps protect against heart disease, cancer, Alzheimer’s, and even aids in weight loss and mental health. It’s like being the belle of the ball and feeling fabulous from the inside out!

But hold your fashionable hats, because not everyone in Spain follows the traditional diet anymore. Processed foods have taken the spotlight, and let’s be honest, they’re like outdated fashion trends that need to be left in the past. So, to truly embrace the Mediterranean lifestyle, Spanish dietitian Alba Santaliestra recommends sticking to the classics. Think vibrant veggies, top-notch olive oil, and the freshest ingredients that make your taste buds dance.

Let’s dive into Santaliestra’s six charming tips to follow the Mediterranean diet like a true Spaniard:

1. Vary your protein sources

Balancing your protein sources between meat, fish, eggs, and legumes is like having a wardrobe full of stunning outfits for every occasion. By incorporating each protein source into your meals, you create a harmonious balance that keeps you satisfied and provides essential nutrients. It’s like having a fashion-forward ensemble that turns heads wherever you go.

2. Use olive oil

Oh, olive oil! It’s the superstar of the Mediterranean diet, like a timeless piece of jewelry that completes any outfit. Santaliestra swears by its delicious flavor and health benefits, combining it with vegetables to create culinary masterpieces. With the right amount of olive oil, your meals will shine brighter than a diamond on the red carpet.

3. Eat lots of vegetables

Vegetables are the ultimate powerhouses of the Mediterranean diet, like the style icons of the fashion world, providing fiber, vitamins, and minerals. So, load up your plate with these fashionable veggies and let them strut their stuff on your taste buds.

4. Cook from scratch

Cooking from scratch is your way of customizing your meals, just like a fashion designer crafting a unique piece on the runway. By embracing this tradition, you indulge in unprocessed, fresh, and whole foods that will make you feel like a true gourmet. And hey, it saves you time and money too, just like finding that perfect dress on sale!

5. Snack on plain nuts

Treat yourself to a handful of nuts as your guilt-free fashion accessory. They come in all shapes and sizes, just like the variety of styles in your wardrobe. So, grab a handful of these nutrient-dense goodies for a mid-morning or mid-afternoon snack. Remember, plain and roasted nuts are the chicest choices, without any fancy coatings or seasonings stealing the spotlight.

6. Build relationships over meals

Fashion isn’t just about what you wear, but also the people you share it with. Santaliestra encourages you to enjoy your meals with loved ones, whether it’s your family, friends, or even that stylish neighbor you’ve been dying to gossip with. Creating positive relationships around the table will make your dining experience feel like a glamorous soirée, leaving you feeling nourished inside and out.

So there you have it, dear fashionistas. Get ready to embark on a culinary adventure with the Mediterranean diet. Let your taste buds dance, your body savor the nourishment, and your social connections flourish. Embrace this lovely lifestyle, and you’ll not only walk the runway of good health but also inspire others to do the same. Stay fabulous!