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(CNN) - The meat shortage due to the coronavirus pandemic is causing stores to ration chicken, pork and beef sales to their customers.
But there is a delicious and healthy way to cut back on meat, while being expensive and scarce: start cooking as if you live in one of the 21 sun-drenched countries that surround the Mediterranean Sea.
"Although it's called a Mediterranean diet, it's not really a diet," Atlanta-registered dietitian Rahaf Al Bochi, spokesman for the Academy of Nutrition and Dietetics, said in a previous interview with CNN.
“It doesn't tell you what to eat and what not to eat. It is a lifestyle that encourages consumption of all food groups but gives weight to those with the greatest health benefits, "said Al Bochi.
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That means an emphasis on plants: fruits, vegetables, grains, nuts, and seeds. Fish and other shellfish are consumed at least twice a week. Cheese and yogurt appear daily to weekly in moderate portions; chicken and eggs are good at times, but the consumption of other meats and sweets is very limited.
A diet in which meat is as rare as sweets? To anyone who thinks a meal is based on a serving of red meat, pork, or chicken, the idea of a plant-based diet may seem overwhelming.
"It doesn't have to be a complete change overnight," registered dietitian Kelly Toups said in a previous interview, "or be all or nothing for you to start changing your health. When it comes to healthy eating, every bite counts. ”
Toups is director of nutrition for Oldways, a nonprofit nutrition organization dedicated to guiding people "to good health through heritage."
In the Mediterranean diet, you will eat plenty of vegetables and use all types and colors of them to obtain the widest range of nutrients, phytochemicals and fiber. Cook, grill or decorate with herbs and a little extra virgin olive oil.
Stay away from coconut and palm oil, warns Al Bochi, because although they are of vegetable origin, those oils are rich in saturated fats that will raise bad cholesterol.
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Add whole grains and fruits to each meal, but use nuts and seeds as a side dish or small snack because of their high calorie and fat content.
Eating this way, according to research, has many health benefits.
Studies have shown that eating a Mediterranean diet is beneficial in reducing the risk of diabetes, high cholesterol, heart disease, stroke, and some types of cancer. Eating in this way has also been shown to strengthen bones, improve brain health, and prevent dementia and depression. And it is good for healthy weight loss.
"From a health standpoint, it's great because people will generally lose weight without trying as hard," said registered dietitian Stella Volpe, who chairs the Department of Nutritional Sciences at Drexel University. "Plant-based foods are lower in energy and calories."
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One of the easiest steps to take when starting the Mediterranean diet, Toups says, is to replace refined grains with whole grains. Choose whole wheat bread and pasta, and replace white rice with brown or wild rice.
To ensure that what you buy is actually whole grain, the Oldway Whole Grain Council has developed a black and gold "whole grain stamp" that manufacturers can voluntarily use, and each stamp lists the number of whole grains in that product. The seal is on 12,000 products in more than 58 countries. Consumers can search products by country to find what they need.
"If you are comparing two different loaves of bread, for example, one could have 18 grams of whole grain per slice, and one could have 22," said Toups. "So if you're new to whole grains, you might want to start from the bottom and start going up." (Eating too much fiber at once can cause constipation.)
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Known as "ancient grains", grains have changed little over the centuries and are also a key feature of the Mediterranean diet. Quinoa, amaranth, millet, farro, spelled, kamut (a grain of wheat discovered in an Egyptian tomb), and teff (an Ethiopian grain the size of a poppy seed) are some examples of grains. ancient.
Each has a different flavor and texture, so Toups suggests trying one a month at home or in a restaurant.
"Mediterranean cuisine has been a popular trend for a while," said Toups. "It is quite easy to try different grains and Mediterranean foods because these types of ingredients have become very popular in conventional restaurants."
At least six servings of grains, perhaps more, are suggested each day, and at least half of them should be whole, says Toups. If you're concerned about the effect of carbohydrates on your waist, the expert suggests that you consider the long-term benefits.
"We definitely get questions about these low carb diets," said Toups. Just because something can help you lose weight fast doesn't mean it's healthy for your body to do it that way. You can also lose weight by getting malaria, but that doesn't mean you should. "
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Reconsider your proteins
To maximize the benefits of the Mediterranean diet, varied sources of protein are key. That works very well to reduce meat products.
"You don't need to eat meat and poultry every day to get their protein requirements," said Al Bochi. "Beans and lentils are also excellent sources of protein. They also give you fiber, vitamins and lots of antioxidants. "
An easy way to start, says Al Bochi, is to cook one meal each week from beans, whole grains, and vegetables, using herbs and spices to give it strength. When one night a week is very easy, add two and, from there, prepare your meatless meals.
To make it easy, Al Bochi suggests stocking your pantry with easy-to-use ingredients. Some of his favorite protein sources are lentils, canned beans, and chickpeas. Lentils take just 25 minutes to cook on the stove, he says, without the need for soaking overnight; canned beans and chickpeas only need to be rinsed before they can be put into soups and salads or used to make quesadillas or burgers.
When you eat meat, do it in small amounts. For a main dish, that means no more than 3 ounces of chicken or lean meat. Better yet: use small pieces of chicken or slices of lean meat to spice up a vegetable-based meal, such as a stir fry.
Two weekly servings of fatty fish such as salmon, herring, sardines, and albacore tuna are a must in the Mediterranean diet due to their high content of healthy omega-3 fatty acids, a key to reducing the risk of heart disease.
Fatty fish, such as salmon, are essential in the Mediterranean diet.
Yes, there is a risk that some fish contain mercury and other contaminants, but the American Heart Association says the benefits of eating fish outweigh the risks.
The association suggests eating a wide variety of seafood to minimize any adverse effects. Shrimp, salmon, pollock, canned light tuna and catfish tend to have the lowest levels of mercury, the group says, while swordfish, shark, mackerel and tilefish have the highest levels and They should be avoided, especially in children and pregnant women.
Dairy products are also a great source of protein. It is recommended to eat Greek yogurt for breakfast or a cube of cheese as a snack in the Mediterranean diet, provided it is in moderation.
"In the Mediterranean, cheese is eaten in small amounts, like a pinch of grated Parmesan in a vegetable soup or plate," said Toups, "and not on a four-cheese pizza."
To help with menu planning, both Al Bochi and Oldway have recipes on their websites. Oldway has also created a how-to guide that contains shopping guides, helpful tips, and a month of recipes designed to take the hard part out of the transition.
Do not skip breakfast
Oldway's Mediterranean plan encourages breakfast. Otherwise, your body thinks that food is scarce and slows down your metabolism, which contributes to weight gain.
Choose from whole toast, bagels, pita, or English muffins, use soft cheese, hummus, avocado, or any nut butter. You can also substitute whole grains, like oatmeal or granola, with up to a cup of milk, yogurt, and soy or nut milk.
Add a small to medium fruit or a cup of berries, instead of fruit juice, as the fiber will help you fill up. For that fullness to last until lunch, the plan suggests adding an egg, yogurt, or a handful of walnuts to your meal.
If you're not in a hurry in the morning, breakfast can be a much bigger matter. A breakfast wrap, a vegetarian omelette or frittata, or a whole-grain pancake with fresh berries and yogurt are good options.
A cup of berries or blueberries will help you feel full.
You can also get creative: Why not have the soup you had from the night before or a large plate of roasted vegetables for breakfast?
"Many people in the Mediterranean eat small plates of food for breakfast," said Al Bochi. "A few olives, a little cheese, a little honey and fruit, things like that."
Rethink dessert
The daily dessert within a Mediterranean diet is also different from the typical American selection.
"Eating fruit that is in season is the preferred dessert in the Mediterranean region," said Al Bochi, "instead of our typical cakes, cookies and cakes."
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If you get tired of eating fresh raw fruit, be creative: cook the pears in pomegranate juice with a little honey, then reduce the sauce and serve over Greek yogurt. Roast pineapple or other fruit and drizzle with honey. Make a fruit sorbet, including avocado (which is really a fruit). Fill a fig or other fruit with goat cheese and sprinkle with some nuts. Create a crispy brown rice apple or even a whole fruit tart.
Some cultures in the Mediterranean add a glass of red wine to their daily food.
If you're not a wine drinker, don't start: Although research has traditionally shown a protective benefit from heart disease and diabetes, recent studies question that assumption, and the jury disagrees with the overall benefits of alcohol of any kind.
But if you like wine, it's okay to treat yourself to a small glass of red wine at dinner time as part of the Mediterranean diet, says Al Bochi. It's also okay to add occasional bakery candy or other guilty pleasures. After all, there is no food that is really prohibited.
"People have this 'OK, I need to cut sugar, cut carbohydrates' mentality," said Al Bochi. "But I encourage you to think, 'What can I add to my diet?' Where can you add more fruits and vegetables? Where can you add more beans, lentils, and whole grains? Where can you add some of those healthy fats? ”
"So that's the mindset I encourage," he said. "A more positive approach to creating healthy behaviors."
Movement, joy and socialization
Interestingly, the underlying principle of the Mediterranean diet is not about food. Instead, the greatest emphasis is on exercise, eating mindfully with friends and family, and socializing during meals.
"We encourage at least 20 minutes per meal," said Al Bochi. “I understand that it can be difficult for many people to implement, but it starts small. Turn off the TV, put away your cell phone, focus on meaningful conversations, chew slowly, and pause between bites. That could be the beginning of your conscious eating journey. ”
As for exercise, it doesn't have to be in a gym.
"The Mediterranean lifestyle is walking with friends and family," said Toups. "Instead of thinking of exercise as something you have to do, just walk or dance or move around happily."
Editor's Note: This story was originally posted on CNN on January 3, 2019, but was updated and posted.
Mediterranean diet