The Mediterranean diet is one of the most researched and most prescribed eating plans for weight loss, heart health, and many conditions in between. Research has linked it to better health outcomes, including lower rates of Type 2 diabetes, stroke, heart issues, cancer, and even better cognitive health. Yet many people still have misconceptions about the Mediterranean diet: mainly that it’s expensive and difficult.
The pillars of the Mediterranean diet include eating more vegetables, whole grains, fish, and olive oil, and consuming minimal amounts of alcohol, red meat, and saturated fats. Getting good amounts of physical and social activity is a core tenet of the lifestyle plan, too. But you don’t have to overhaul your diet overnight.
We spoke to experts about easy ways to start adopting the Mediterranean diet. Americans are woefully behind on their produce intake. Only about 12% of U.S. adults ate the recommended amount of fruit, and 10% ate enough vegetables, according to the latest analysis by the U.S.
Centers for Disease Control and Prevention.. A great way to start getting more produce on your plate is through your freezer and pantry, Blake says. When you’re first learning to prepare fresh fruits and vegetables, they can become expensive—especially if they end up rotting away, forgotten, in a fridge drawer.
Since grocery bills have skyrocketed over the last few years, that can make the shift even more daunting. But Blake points out that frozen and canned produce can carry the same nutrients in an easier-to-store, more cost-effective format. It's like having Rachael Ray in your freezer and pantry,” she says.
It could be out of a can,” Blake says. Tuna and salmon also come packaged in a pouch, which is “extremely, extremely affordable and really, really good for you based on the science that we have today,” she says. For time-strapped Americans, frozen and canned foods can help speed things along, reduce food waste, and ensure that there’s always some kind of produce at the ready.
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