Have you heard of the Mediterranean Diet? Chances are you have, as it has been mentioned as one of the top healthy diets to follow by nutrition professionals year after year.
Many people think eating healthy foods is more expensive than eating cheaper processed foods. While it is true that some of the foods featured in the Mediterranean Diet, such as fresh salmon and extra virgin olive oil can be pricey, there are many healthy and affordable alternatives.
What is the Mediterranean Diet?
It is not actually a diet, but an eating pattern and lifestyle of many people living in the regions around the Mediterranean Sea.
Foods within the Mediterranean Diet includes
- Eating more whole grains than refined grains such as white flour
- Consuming a wide variety of fresh fruits and vegetables, often in season and locally grown
- Making legumes, beans, nuts and seeds the main source of protein in your meals
- Using olive oil instead of the butter and other highly saturated fats
- Including seafood, poultry, and eggs more than other meats
- Consuming moderate amounts of dairy, mostly yogurt and cheese
- The option of drinking modest amounts (1-6 oz. glass) of red wine with a meal
- Being physically active at least 30 minutes most days of the week
- Adding fresh herbs and spices to dishes for flavor, color, and nutrients, while replacing some of the added salt
- Drinking plenty of water
Long-term Health Benefits
Following this eating pattern and lifestyle has shown to reduce weight, blood pressure and cholesterol
The more closely the diet is followed, the lower the risk of developing
- Cancer
- Cardiovascular disease
- Metabolic syndrome
- Alzheimer’s disease
- Cognitive decline
- Parkinson’s disease
- Diabetes
Tips For Making it More Affordable
- Try baking you own whole grain bread. It’s time consuming but a tasty and fun way to cut costs. Bake more than one loaf at a time and freeze the rest.
- Replace prepared breakfast cereals with homemade oatmeal. Much cheaper than buying pre-flavored oatmeal packets, and you control the amount of sugar, salt and fruits or vegetables you add.
- Stock up on produce when it is on sale and freeze the extras for later use. Watch for sales in in season produce.
- Eat more beans as your source of lean protein. Canned beans are affordable and convenient. Cooking dried beans saves the most and lets you control the added salt, but does require some pre-planning.
- Save the most expensive “Extra Virgin Olive Oil” for finishing dishes instead of for cooking.
- Buy plain Greek-style yogurt and flavor it yourself. Add naturally sweet fruit or savory herbs yourself. A larger container costs less per serving than single serving cups.
Live Smart feature articles, brought to you by CSU Extension experts, deliver science-based, practical knowledge that encourages lifelong physical, financial and emotional health and well-being to Coloradans.