The best Mediterranean diet tips, according to a 20-year-old follower

• I have been following the Mediterranean diet for 20 years living in Crete, Greece.
• You don’t need to cut out food groups and snacks.
• Olive oil and lemons are staples of the Mediterranean diet that you should adopt.
• Visit the Insider home page for more stories.

The Mediterranean diet is believed to have started in Crete, Greece, the historically wealthy island where I have had my base for the past 20 years.

This plant-rich diet, which includes eating vegetables, fruits, whole grains, fish, and healthy fats like olive oil, is believed to reduce the risk of cardiovascular disease, improve brain function, and increase blood pressure. ‘life expectancy.

With an emphasis on seasonal foods, traditional options and local produce, this powerful way of eating has become more and more popular, so here are my 9 secrets to follow and stick with it:

Your state of mind is as important as what you eat

Here in Crete, “siga siga”, which translates to “slowly, slowly”, is not just something commonly said, it is a way of life.

Meals can last three hours, and I nap 2 to 5 most of the time, and then I often spend my evenings drinking coffee and chatting with friends.

A relaxed pace of life is just as important as eating well, so be sure to surround yourself with people and take the time to savor your food.

Snack when you are hungry

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A common misconception is that you can’t snack while adopting a new diet, but in Crete I have found snacking to be welcome at any time of the day.

While chips and sugary drinks aren’t a kitchen staple, I regularly enjoy cucumbers cut into bite-sized pieces, tomatoes sprinkled with sea salt, and crunchy dakos., open-faced whole wheat sliders drizzled with olive oil.

Use olive oil for everything

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Saturated and trans fats can have negative health effects, but I banned butter and margarine from my pantry years ago for the sake of taste.

These days, I make everything from carrot cake to mashed potatoes with olive oil. This is not only because EVOO is a major component of the Mediterranean diet, but it also gives foods a much richer flavor.

In addition to its healthy taste, this oil is rich in antioxidants which are said to help protect the body from cell damage.

I also make herbal flavored options by bottling oil with fresh basil or sprigs of rosemary. So when I’m hungry for a treat, I sprinkle this tasty alternative on a few cubes of whole grain bread served with fresh cucumber.

Don’t deprive yourself of the foods you enjoy

For me, the Mediterranean diet isn’t about depriving yourself of the foods you love – it’s about consuming them in moderation.

Eating an occasional dose of poultry, eggs and dairy products is fine. After all, how could anyone resist a bowl of deliciously creamy Greek yogurt drizzled with local honey and topped with a handful of nuts?

I have noticed that meat is also on the menu in most Cretan houses, but since there is not much room for larger animals like cows to graze on this barren atoll, many people eat it. other options such as lamb or goat.

In addition, drinking wine in moderation is a welcome accompaniment to the Mediterranean diet.

If life throws you lemons, use them

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It’s good to eat vegetables, fruits, whole grains, and healthy fats, but you also need to make sure you fill your closet with lemons.

Like many of my neighbors, I have a lemon tree growing in the back of my garden and I use this vitamin C-filled fruit with just about everything.

You can add a wedge to your first glass of water in the morning, mix lemon juice with EVOO to pour over your salad, or pour a few drops into your lentil soup supper – I guarantee you. will soon be addicted.

Replace the chocolate and cake with fruit and honey

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I love whole grains and vegetables, but sometimes I find myself running out of chocolates and cookies. But I have learned to curb my sugar cravings by adding lots of fruit to my diet.

After a meal at a Cretan restaurant, you’ll almost always be offered a bowl of sweet Bing cherries, a platter of chilled juicy watermelon, or a bunch of sparkling grapes picked fresh from the vine, depending on the time of year.

When I need a mid-morning snack, I head straight for the fruit basket, so I make sure to fill my fridge with prunes and dried apricots as well.

Plan ahead

Like most people I know, I have a busy life and don’t always have time to cook healthy meals. So my solution is to have a whiteboard that I use every Sunday to plan my meals for the week.

Once I know what I’m eating each day, I prepare some of the basic ingredients, like whole wheat pastries, lentils, beans, tomato sauce, or chickpeas, and put them in the freezer.

Then when I want to cook one of the dishes on my list – like my favorite Mediterranean lentil soup with sun-dried tomatoes, herbs, onions and garlic – I just thaw my main ingredients and add the rest. .

Don’t be afraid to search for your own food

There are up to 300 different wild edible green vegetables in Crete, so foraging is a popular pastime.

When I first moved to Greece’s largest island, I saw my neighbors coming home from the fields with bags full of green vegetables. And soon enough, I learned to recognize dozens of these edible plants and how to prepare them, like lightly steaming them and dressing them with a drizzle of lemon juice and a drizzle of olive oil.

Foraging is a great way to eat mineral-rich green vegetables and stay upright.

You might not find anise-scented fennel or wild oregano in your garden, but dandelion, purslane, and sorrel are common finds – just be sure to harvest them in an unpolluted location. .

Don’t call it a diet

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For me, the Mediterranean diet is not a fad, it is a lifestyle choice that is about making the most of the foods available in a sustainable manner.

While respecting the environment, you also learn to savor the flavors of sunny tomatoes, flaming garlic cloves and picked lemons.

Once I started the Mediterranean diet, I never wanted to eat any other way.