{"id":1121,"date":"2023-05-08T13:29:43","date_gmt":"2023-05-08T13:29:43","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=1121"},"modified":"2023-05-08T13:45:44","modified_gmt":"2023-05-08T13:45:44","slug":"start-making-your-diet-mediterranean-with-these-5-tips","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=1121","title":{"rendered":"Start Making Your Diet Mediterranean With These 5 Tips"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1121\" class=\"elementor elementor-1121\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d411a2b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d411a2b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7832a710\" data-id=\"7832a710\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6caa98a elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"6caa98a\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Start Making Your Diet Mediterranean With These 5 Tips<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cdbacad elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"cdbacad\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/05\/Mediterranean-blog.jpg?fit=300%2C200&amp;ssl=1\" class=\"attachment-medium size-medium wp-image-1122\" alt=\"bowls and plates filled with various foods for a Mediterranean diet\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/05\/Mediterranean-blog.jpg?w=1600&amp;ssl=1 1600w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/05\/Mediterranean-blog.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/05\/Mediterranean-blog.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/05\/Mediterranean-blog.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/05\/Mediterranean-blog.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/05\/Mediterranean-blog.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/05\/Mediterranean-blog.jpg?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ee1d43a elementor-widget elementor-widget-text-editor\" data-id=\"2ee1d43a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">May is National Mediterranean Diet Month, which is a great time to learn why this eating pattern is ideal for our health and ways to add foods that are common to this eating pattern into your current routine.\u00a0<\/p><p class=\"p1\">Now, the Mediterranean diet began in the 1950s when it was discovered that heart disease was not common in Mediterranean countries like it was in the United Stated.<span class=\"Apple-converted-space\">\u00a0 <\/span>The diet focuses on the traditional eating pattern of Greece, Italy and other countries bordering the Mediterranean Sea.\u00a0<\/p><p class=\"p1\">Research has shown that eating this diet has a strong connection to optimizing our heart health, protecting you against cancer and even living a longer life.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you ask me, it sounds like it\u2019s a good idea to try to incorporate some of these habits into your daily routine, right?<\/p><p class=\"p1\"><b>Here are 5 tips to start your journey on eating a Mediterranean diet: <\/b><\/p><ul class=\"ul1\"><li class=\"li1\">The Mediterranean diet focuses more on <span class=\"s2\"><b>beans and lentils<\/b><\/span><b> <\/b>than red meat and even chicken.<span class=\"Apple-converted-space\">\u00a0 <\/span>They are a plant-based protein source filled with fiber and low in fat.<span class=\"Apple-converted-space\">\u00a0 <\/span>You can start by adding more beans and lentils into your diet by adding beans to a salad, trying hummus as a dip, adding peas into rice, or making bean\/lentil burgers.<\/li><\/ul><ul class=\"ul1\"><li class=\"li1\">Focus on 2 servings of <span class=\"s2\"><b>fish<\/b><\/span> per week.<span class=\"Apple-converted-space\">\u00a0 <\/span>Fish and seafood are filled with omega 3 essential fatty acids, which play a great role in our heart health and brain function.<span class=\"Apple-converted-space\">\u00a0 <\/span>Also, this is another excellent source of protein.<span class=\"Apple-converted-space\">\u00a0 <\/span>Try grilling salmon during the summer months ahead, adding shrimp to pasta or making a tuna fish sandwich for lunch.<\/li><\/ul><ul class=\"ul1\"><li class=\"li1\">When it comes to our grains, <span class=\"s2\"><b>whole grains<\/b><\/span> all the way!<span class=\"Apple-converted-space\">\u00a0 <\/span>Ditch the white, pasty starches and focus on our whole grains like whole wheat bread, whole wheat pasta and brown rice.<span class=\"Apple-converted-space\">\u00a0 <\/span>These starches contain more fiber to keep you full and support your overall health.<span class=\"Apple-converted-space\">\u00a0 <\/span>Instead of cooking white rice, try brown rice.<span class=\"Apple-converted-space\">\u00a0 <\/span>Try making whole wheat pasta for the family, and if the texture isn\u2019t the family favorite, try making half white pasta with half whole wheat pasta.<span class=\"Apple-converted-space\">\u00a0 <\/span>At least you will sneak some whole grain in the meal!\u00a0<\/li><\/ul><ul class=\"ul1\"><li class=\"li1\">In general, fat gets a bad rep, but unsaturated fat is where it\u2019s at.<span class=\"Apple-converted-space\">\u00a0 <\/span>On the Mediterranean diet, it is important to focus on cooking with <span class=\"s2\"><b>olive oil <\/b><\/span>but also add <span class=\"s2\"><b>nuts<\/b><\/span> and <span class=\"s2\"><b>seeds<\/b><\/span> into your diet.<span class=\"Apple-converted-space\">\u00a0 <\/span>Remember that our body actually needs fat, but picking the right ones is important. Moving forward, try cooking with olive oil instead of butter, eating trail mix or nuts as a snack or choose an oil-based salad dressing over a creamy one.<\/li><\/ul><ul class=\"ul1\"><li class=\"li1\">This is a big one.<span class=\"Apple-converted-space\">\u00a0 <\/span>Increase your <span class=\"s2\"><b>fruits and vegetables<\/b><\/span>!<span class=\"Apple-converted-space\">\u00a0 <\/span>The goal to eating fruits and vegetables is to eat the rainbow or as many different colored items as you can.<span class=\"Apple-converted-space\">\u00a0 <\/span>Variety provides your body with different vitamins and minerals.<span class=\"Apple-converted-space\">\u00a0 <\/span>Try to add vegetables and fruits with every meal and as a snack too.<span class=\"Apple-converted-space\">\u00a0 <\/span>Try having a salad with dinner, carrying a banana, orange or apple along with you while you\u2019re out and about as a snack, pick a piece of fruit as dessert over a cookie or piece of cake.<\/li><\/ul><p class=\"p1\">Now remember that this is only a start to following the Mediterranean diet.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you want to dive further into this regimen, we can help!\u00a0<\/p><p class=\"p1\">Happy May!<\/p><p><img decoding=\"async\" data-recalc-dims=\"1\" class=\"alignnone wp-image-697\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=150%2C150&#038;ssl=1\" alt=\"Amanda's signature\" width=\"150\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?w=1080&amp;ssl=1 1080w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=800%2C800&amp;ssl=1 800w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p><p class=\"p1\">This blog was written by Amanda J. Stahl RD, LDN, co-founder of Simple Start Nutrition.<span class=\"Apple-converted-space\">\u00a0 <\/span>For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.<span class=\"Apple-converted-space\">\u00a0 <\/span>Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.<span class=\"Apple-converted-space\">\u00a0 <\/span>We\u2019re here to help.<\/p><p class=\"p1\">References:<\/p><p class=\"p4\"><span class=\"s2\"><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet<\/a><\/span><\/p><p class=\"p4\"><span class=\"s2\"><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/take-your-diet-to-the-mediterranean\">https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/take-your-diet-to-the-mediterranean<\/a><\/span><\/p><p class=\"p4\"><span class=\"s2\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801<\/a><\/span><\/p><p class=\"p5\"><a href=\"https:\/\/www.eatright.org\/food\/cultural-cuisines-and-traditions\/european\/make-it-mediterranean\">https:\/\/www.eatright.org\/food\/cultural-cuisines-and-traditions\/european\/make-it-mediterranean<\/a><\/p><p><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\">https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46280e7 elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"46280e7\" data-element_type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=1114\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><i class=\"fa fa-angle-left\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Cracking the Code on These 8 Nutrition Myths \u2013 Part II<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation__separator-wrapper\">\n\t\t\t\t\t<div class=\"elementor-post-navigation__separator\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=1132\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Milk Does A Body Good-\u00a0 But Should We Be Drinking It?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><i class=\"fa fa-angle-right\" aria-hidden=\"true\"><\/i><span 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