Eating a Mediterranean Diet in Nebraska

 

this photo was taken during my time studying abroad in Greek to learn more about the Mediterranean diet. 

Eating the Mediterranean Diet in Nebraska

 The Mediterranean Diet has consistently ranked as one of the top diets for weight loss and overall healthiness. The reason for its high regard is the fact that it includes a variety of food groups and nutrients. The downside is that many jump to feta cheese, fresh fish, olive oil and hummus when they hear Mediterranean and don’t know how to incorporate that style of dining into their current cuisine. So today is all about how to eat a Mediterranean style diet while living in Nebraska.

 

1.      Incorporate fish 1-2x per week. Did I already lose you? Fish can be overwhelming to navigate, especially living in beef country, but it is a great way to vary your proteins during the week. Try a tuna melt with trained canned tuna, 1 tbsp mayo, and some chopped pickles. Top with fresh garden tomatoes and a piece of cheese before melting; this could become your new summer meal. I always try to keep a bag of frozen shrimp in the fridge. They defrost so quickly and cook even faster! Lately I have been loving sautéed shrimp on salads or in tacos.

 

2.      Use olive oil or liquid oils most often. Fats that are liquid at room temperature have the most nutritional density. Now I am not going to tell you to spread olive oil on your toast in the morning, but I would use olive oil on salads paired with lemon for a simple dressing or avocado oil (which has a high smoke point) for sautéing garden veggies.

 

3.      Choose whole grains. A large part of the Mediterranean diet includes eating a variety of whole grains. This means you can eat bread on this diet, yay! Whole grain options include breads, tortillas, pasta, brown rice, and more. I love using whole grain tortillas for wraps or roll ups for quick, summer meals.

 

4.      Include more fruits and vegetables. The Mediterranean diet is extremely plant forward. That does not mean that it is plant based, it only means that it includes a lot of fruits and vegetables. During the Summer, produce is at it’s peak! Get creative with ways you can include a fruit or vegetable with every meal.

 

5.      Eat a variety! As mentioned, what sets the Mediterranean diet apart from its restrictive counterparts is that it encourages eating a variety of foods. I am the first to say that I fall into a rut of buying the same fruits, vegetables, meats, dairy, grains, etc. Next time you are at the store try a new produce item; next time you make a salad add beans; next time you fire up the grill add shrimp. Eat a variety of foods from all the food groups focusing on whole grains, lean proteins, fruits and vegetables, dairy, and liquid oils.