What would happen if “diet” wasn’t a controversial word? During Suzy Karadsheh’s childhood in Port Said, Egypt, food culture was non-existent. “My parents emphasized joy at the table rather than anything else,” says Karadsheh. “I grew up with the principles of the Mediterranean lifestyle that celebrate eating with the seasons, eating mostly whole foods and, above all, sharing.”
But when Karadsheh moved to the United States at age 16, she witnessed people going on detox diets or restricting certain food groups or ingredients. Surrounded by this narrative and an abundance of new foods in her college cafeteria, she says she “got the freshman 31 instead of the freshman 15.”
When she returned home to Egypt that summer, “I went back to eating the Mediterranean food I grew up with. Over a period of about two months, I lost all that weight without thinking I was dieting.”
To help invite joy back to the table for others — and keep her family’s culinary heritage alive for her two daughters (now 14 and 22) — Karadsheh launched the food blog “The Mediterranean Dish” 10 years ago. Soon, his table began to fill with more people than just his friends and family.
“I started getting emails from people whose doctors had prescribed the Mediterranean diet and were looking for affordable recipes,” says Karadsheh. The plant-based eating lifestyle, often ranked as the best diet in the world, may reduce the risk of diabetes, high cholesterol, dementia, memory loss and depression, according to research. Additionally, the meal plan has been linked to stronger bones, a healthier heart, and a longer life.
Preparing Mediterranean-style meals, according to Karadsheh, can help you “eat well and live happily. For us, ‘diet’ doesn’t mean a list of ‘eat this’ and ‘don’t eat that’.” Instead of inaction, Karadsheh focuses on abundance, asking herself, “What can I add to my life through this lifestyle? More whole foods, vegetables, grains, legumes? Naturally, when you add these good-for-you ingredients, you eat less of the not-so-health-promoting stuff,” he tells CNN .
In Karadsheh’s second cookbook, “The Mediterranean Dish: Simply Dinner“, released last Tuesday (24), she shows you how to do just that with 125 recipes and a cornucopia of tips with busy families in mind. “These days, I’m a busy American mom. I know the hard work of putting food on the table for my family! My kitchen today shows what I have adapted from my Mediterranean heritage and travel in recent years,” explains Karadsheh.
If you’ve ever thought, “I’d love to eat better, but I don’t have time,” Karadsheh invites you to pull up a chair and reimagine dinner. Instead of cutting out anything, consider focusing on these seven commandments of the Mediterranean lifestyle, Karadsheh recommends.
1. Use mostly extra virgin olive oil
Incorporating olive oil as a primary source of fat is the main factor that distinguishes the Mediterranean diet from other eating patterns, according to Karadsheh.
Compared to a low-fat diet or a menu that relies on other fats like butter or coconut oil, preparing your meals with extra-virgin olive oil has been linked to lower blood pressure, better blood sugar control and easier to maintain weight.
“I use it on everything, including baked goods. A cake with olive oil is very soft, as the oil remains liquid at room temperature. Try it instead of butter,” says Karadsheh.
2. Eat more plant-based foods every day
“Plant-based” doesn’t just mean items you find in the produce aisle. “Consider whole grains, nuts, seeds, herbs, spices, and beans; they add flavor and emotion,” he says.
Individuals who eat 30 or more different plants per week have significantly healthier gut microbiomes than their peers who consume 10 or fewer, according to a study. 2018 survey.
3. Eat seafood two to three times a week
Most people know that the omega-3 fats and proteins in fish, which are good for the heart, are ideal additions to meals, according to Karadsheh.
However, she notes that “the biggest challenge I hear from home cooks is that they are intimidated by fish.”
Canned totally counts (stock up on tuna, salmon, or any type of canned fish). Try quick-cooking options like Roasted Salmon with Garlic and Dijon or Za’atar Roasted Halibut with Potatoes and Artichoke Hearts in her “Simply Dinner” cookbook to conquer your fears.
4. Once or twice a week, eat poultry
Many nights, cauliflower and sweet potato stew or chickpea marinara are dinner for Karadsheh and company. Then, once a week, she might add chicken breast or some ground chicken meatballs to her spread.
“In the US, we think first about the protein on the plate, then maybe a garnish of something else. Our protein portions are large,” says Karadsheh. “In the Mediterranean style, we don’t say ‘no’ to chicken, turkey or other meats; we just enjoy them in smaller portions and less frequently than the standard American diet.”
Those who follow suit with a plant-rich diet have, on average, a lower risk of heart disease and certain cancers than their meat-preferring neighbors, according to a study. May research review.
5. Eat red meat and sweets from time to time
A burger and a slice of birthday cake are part of a joyful lifestyle, and neither is off limits here.
Just keep portion sizes and frequency in mind. “A few slices of flank steak in a salad is not the same thing as consuming a 16-ounce marbled rib eye steak,” says Karadsheh.
6. Consume eggs and dairy products in moderation
Even if you eat an egg a day, you won’t increase your risk of heart disease or premature death, according to one 2020 study.
Again, it all comes down to how much, how often, and what you combine it with.
It’s wise to avoid a cheese-filled five-egg omelet as a regular weekend meal, but an egg on a bed of garlicky Greek yogurt and a shower of fresh herbs gets the green light.
7. Use mostly whole grain products
Ideally, you should eat more quinoa, barley, oats and other whole grains than white rice and white bread.
But when it comes to bread and pasta, Karadsheh “doesn’t always follow that.” For recipes like her ciabatta, pita, or lavash, she’s A-OK with using white flour. “The problem with flour and other bread products is not necessarily the flour. It’s the quality and all the additives in things like bread,” he says.
Look for the best flour you can afford, then make your own bread or pasta. Or invest in high-quality bread or pasta with as few ingredients as possible, Karadsheh adds.
Can children follow a Mediterranean diet? Study points out benefits
This content was originally published in See 7 simple tips to start the Mediterranean diet on the CNN Brasil website.
Source: CNN Brasil
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