B(anting) or no to B(anting)? Low fat or low carbs? The list of diets that claims to work goes on and on. It is all rather confusing. There are so many foods to avoid. In desperation you ask yourself: What should we really be eating? What should be on our shopping list?
Surfing the internet for guidance, it eventually becomes clear the answer lies not in “diet”, but in “balance and lifestyle”. Some of the healthiest people in the world live in the countries surrounding the Mediterranean Sea. Their eating patterns promote lifelong good health and are largely based on their lifestyle, which includes much daily physical activity, seasonal food from the area, sharing meals with family and friends, and even having a glass of wine with meals.
So for simplicity’s sake, instead of listing what not to eat, let’s concentrate on what to eat:
- Vegetables – a balanced variety of colors, constituting two-thirds of the food on your plate
- Fruit – lots of fresh fruit – rather have fruit for dessert than other sweets
- Beans, nuts, seeds and legumes – these are great sources of fiber and protein
- Herbs and spices – much healthier for flavoring than salt – many contain plant compounds, with antioxidant and anti-inflammatory effects.
- Healthy grains – whole grains are best
- Fish and seafood – 3 times a week
- Poultry 2 – 3 times a week. Lean red meat in small portions once a week
- Eggs – eat on average 5 to 7 eggs a week (preferably free range)
- Olive oil – extra virgin olive oil should be the principal fat, it replaces butter, margarine, other cooking oils and makes a lovely salad dressing. Eat lots of olives and avocado too
- Dairy – low servings of dairy (1 cup of milk/yogurt per day). Use diary from cultured milk, such as kefir, Greek or plain yogurt, and fresh curd cheeses like ricotta
- Drinking – drink lots of water. Have wine (preferably red) in moderation with meals. (Up to 2 glasses per day for men, 1 for woman)
Other vital elements include:
- Daily exercise – the body was designed for walking, so walk at least 30 minutes a day. Look for ways to be more active.
- Sharing meals with others – make eating a social event, as relaxed meals with family and friends improve digestion and lower stress levels.
- Eat slower, enjoy each and every mouthful and you will eat less.
