How to Find Your Inner Spaniard and Improve Health by Following a Mediterranean Diet

Orange trees, ocean breezes and olive groves... If you can't actually be in Spain this summer, at least you can eat like you are. Following a Mediterranean diet can make your skin glow, improve your health and maybe even help you lose a little weight.

Difficulty: Moderately Easy

Instructions

1. Eat Whole Foods
   
   Exchange processed foods for whole foods. Eat foods as close to their natural states as possible. Avoid it if it comes in a box, can or bag and lists more than four or five ingredients. Scrutinize labels and avoid hydrogenated oils, high fructose corn syrup and artificial sweeteners.

2. Replace the Sweet Drinks
   
   Instead of a caramel macchiato, have a classic Spanish café con leche and trade the sodas for water.

3. Trade Chips for Nuts
   
   When a craving for a salty snack hits, pass by the chips and head for the nuts. Nuts are a good source of fiber, healthy fats, vitamins and minerals. Plus, they keep you fuller for longer than chips or pretzels.

4. More Fish and Veggies and Less Meat
   
   Whenever you have the opportunity, choose fish instead of meat. Fish is a healthy food, but be sure to follow the FDA guidelines for fish consumption. One serving is about the size of a deck of playing cards.
   
   Whatever you eat, make sure that most of your plate is filled with fresh veggies. A green salad drizzled in olive oil and red wine vinegar is a refreshing addition to any meal and Spanish gazpacho makes an excellent side item.

5. Swap your Fats
   
   Instead of cooking with shortening or vegetable oil, try olive oil instead. In Spain, even french fries and eggs are cooked in olive oil. It might take some time to get used to the change in flavor if you are not used to the olive oil, but the benefits are well worth it.

6. Have Fruit for Dessert
   
   Follow your meal with a piece of fresh fruit to curb cravings for sweets. Oranges are a Spanish favorite.

7. Take a Walk
   
   An evening stroll is another popular Spanish custom that will complement your new Mediterranean diet. Walking is gentle exercise that will help you wind down and relax. ¡Buena Suerte!

Tips & Warnings

• Consult your physician before making any changes in diet or exercise.

Resources

• Spanish Recipes
• Learn Spanish

[edieness]

on 6/25/2009 Great article on How to Find Your Inner Spaniard and Improve Health by Following a Mediterranean Diet.

[Blackinkheart]

on 6/25/2009 These are some great ideas for eating healthy and feeling better. I find I feel loads better when I eat fresh whole foods rather than processed foods. Great article and well written!
5*s and a recommendation :)

[MARCUS]

on 6/24/2009 Great Stuff!