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

I followed the Mediterranean diet for 20 years while living in Crete, Greece.
You do not need to cut food groups and snacks.
Olive oil and lemon are basic products of the Mediterranean diet that you should adopt.
Visit the Insider home page for more stories.

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

This vegetable-rich diet, which involves eating vegetables, fruits, whole grains, fish and healthy fats such as olive oil, is believed to reduce the risk of cardiovascular disease, improve brain function and increase life expectancy.

With a focus on seasonal foods, traditional options and local products, this energetic way of eating has become increasingly popular, so here are my 9 secrets to follow it and stick to it:

Your mindset is as important as what you eat

Here in Crete, “follow follow”, which translates as “slowly, slowly”, is not just something commonly said, but a way of life.

Meals can last three hours, and I take a nap from 2:00 pm to 5:00 pm most days, so I often spend my nights drinking coffee and talking with friends.

A leisurely pace of life is as important as eating well, so make sure you are surrounded by people and take the time to taste your food.

Snack when hungry

mediterranean diet — I like snacks almost every day.

A common misconception is that you cannot snack while on a new diet, but in Crete, I have found that chewing is welcome at any time of the day.

Although french fries and sugary drinks are not a staple for me, I usually enjoy cucumbers cut into small pieces, tomatoes sprinkled with sea salt and crunchy dakos, Whole wheat sliders drizzled with olive oil.

Use olive oil for everything

olive oil with bread — Olive oil is a versatile basic product in the kitchen.

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

Nowadays I do everything from carrot cake to mashed potatoes with olive oil. Not only is EVOO an important component of the Mediterranean diet, but it also gives food a much richer taste.

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

I also prepare 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 over a few cubes of whole grain bread served with fresh cucumber.

Don’t deny yourself the foods you like

For me, the Mediterranean diet is not denying yourself the foods you love – it is enjoying them in moderation.

Eating an occasional dose of poultry, eggs and dairy is good. 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 realized that meat is also on the menu in most Cretan homes, but as there is not much space for larger animals, such as cows, to graze in this arid atoll, many people eat 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

avocado lemon — Lemons work as a great addition to a salad dressing.

It’s great to eat vegetables, fruits, whole grains and healthy fats, but you should also make sure to fill your cupboard with lemons.

Like many of my neighbors, I have a lemon tree growing at the bottom of my garden and I use this fruit full of vitamin C with almost everything.

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

Swap chocolate and cake for fruit and honey

I love whole grains and vegetables, but sometimes I miss chocolates and cookies. But I learned to control my cravings for sugar by adding lots of fruit to my diet.

After a meal in a Cretan restaurant, you will almost always be offered a bowl of Bing sweet cherries, a plate of juicy chilled watermelon or a bunch of shiny grapes picked 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 also make sure to stock my fridge with prunes and apricots.

Plan ahead

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

After knowing what I’m eating every day, I prepare some of the basic ingredients, like whole wheat cakes, lentils, beans, tomato sauce or chickpeas, and put them in the freezer.

So 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 simply thaw my main ingredients and add the rest.

Don’t be afraid to look for your own food

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

When I moved to the largest island in Greece, I saw my neighbors returning from the countryside with bags full of vegetables. And I soon learned to recognize dozens of these edible plants and how to prepare them, how to steam them lightly and season them with lemon juice and a drizzle of olive oil.

Looking for food is a great way to eat vegetables rich in minerals and stand up straight.

You may not find anise-scented fennel or wild oregano growing in your backyard, but dandelions, purslane and sorrel are common finds – just make sure you pick them in an unpolluted spot.

Don’t call it diet

For me, the Mediterranean diet is not a fad, it is a lifestyle choice that involves making the most of the food available in a sustainable way.

Respecting the environment, you also learn to taste the flavors of sun-rich tomatoes, burning garlic cloves and lemons picked from trees.

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

Source