Achieving the Mediterranean Lifestyle on American Shores

When we think of the Mediterranean region, we often think of relaxing images of people leading simple lifestyles who have nothing better to do than prepare good food and eat it.  It seems like a dream, as if people in that part of the world are living in an alternate reality.  When we think of the demands of our own busy lifestyles full of  heavy work schedules, numerous activities for our children, and trying to maintain social lives and find time to exercise and “be healthy”- it seems impossible to do anything differently than we are already doing.

 What many people fail to realize, however, is that even though the cultures in the Mediterranean are focused around healthy eating habits and nutritious food, its people have worked very hard to maintain those traditions by demanding that good nutrition and healthy lifestyles be a basic right, not a luxury.  Even today with working moms, demanding jobs, traffic, and other constraints, good food and healthy living still prevails.  People are constantly adjusting their schedules and personal habits and customs to make sure that they lead healthy lives.  By following the lead of the people in this region, Americans will be able to live with both pleasure and health.  Remember that it is difficult to make changes all at once.  After reading this section, begin by making and sticking to a change per week.  Over time, you will find that the new/different activities are fun, beneficial, and worth the effort.

What many people fail to realize, however, is that even though the cultures in the Mediterranean are Here are some tips that people in the Mediterranean region use in order to maintain their healthy lifestyles that Americans can benefit from:

1.  Analyze your situation
•    Make a list of budget and time concerns in terms of your diet and food preparation.

•    List health, personal, and family goals for nutrition and lifestyle.

•    With your list of desired outcomes in hand, look at a work schedule which also contains family events and socializing.

•    Find “pockets” of time to plan meals, grocery shop, and prepare meals.


2. Organize your time

•    Decide which pockets of time you will use to prepare food.
•    Make healthy meals in advance and refrigerate or freeze them for times when you can’t cook
•    Use socializing time as cooking, shopping or prep time- invite friends and family for a meal, or picnic centered around healthy meals
•    Meet at each other’s homes and prepare food together
•    Delegate food shopping and prepping tasks with friends and family
•    Make food shopping and farmer’s markets an activity to be enjoyed with others

3. Develop a Mediterranean Pantry
•    Read Starting a Mediterranean Pantry ( on page    ) for tips
•    Use this book and your pantry for inspiration

4. Plan meals wisely – Read the Menu Planner ( on page   ) for tips
•    Food is the first and last thing on the mind of those who prepare it in the Mediterranean region.
•    Before you go to sleep each night, take time to decide what you will eat the following day.
•    Make sure you have ingredients necessary.
•    If you work outside of the home, plan on making lunch in advance.
•    Bring healthful snacks with you wherever you go to avoid temptation to eat junk food.
•    Use the Mediterranean Diet Food Pyramid as a basic guideline.
•    Save time and money being your own personal chef!

5.  Breakfast •    If you’re mornings are hurried, keep plenty of lowfat yogurt, cereal, soynuts, part-skim cheeses, low fat cereal bars, and fresh fruit on hand.
•     Make sure that you start your day with proper nutrients, and don’t skip meals.

6.  Lunch
•    I find that the easiest way to make lunch is to bring leftovers from the meal of the night before. Since my nightly meal is wholesome and healthy, I don’t have to think about making something separate for lunch. Try making extra at dinner for this purpose.
•    If you don’t like the idea of eating the same thing two days in a row, freeze large batches of soups and stews in individual portions and defrost them daily to bring to lunch.
•    Pack salads in individual serving size containers with dressings on the side to bring to work with soups and stews.
•    For days when you can’t bring lunch – keep your own home made “menu” of tasty and healthful lunch items from nearby stores or cafes.

7.  Dinner
•    Plan weekday dinners on the weekend before hand.
•    Use time over the weekend to begin prepping and preparing meals to cut down on time after work.
•    Choose dishes which are quick, satisfying, and healthful to make during the week.

8.  Special Occasions and Sunday Suppers
This is your chance to really get creative and have fun!
•    Enjoy the process of creating a delicious seasonal menu for family and friends.
•    Make breads and baked goods up to a month in advance and store in the freezer.
•    Indulge in preparing recipes which you normally do not have time to make.
•    Use favorites from special occasion meals to make periodically during the season.

9.  Pot Lucks and Parties
•    Use this opportunity to contribute healthful and satisfying dishes
•    Bring a dish which you enjoy and which you know is nutritionally balanced.

10.  Exercise
•    Note that exercise is an extremely important factor in the Mediterranean region which keeps people healthy.
•    Nightly walks with family and friends, limited parking, and the abundance of stairs promote a healthy lifestyle all over the region.
•    In the United States, we definitely need to be more creative in order to achieve healthy weights.
•    We need 30-60 minutes of exercise most days to compensate our sedentary lifestyle.
•    Ways to incorporate exercise are:

1.    Play a team sport
2.    Garden
3.    Take the stairs and walk when possible
4.    Take walks after lunch or dinner
5.    Sign up for exercise and/or dance classes
6.    Instead of meeting friends and families at restaurants, meet them at parks, gyms, sports meets, or lessons.
7.    Invite people to walk and window shop while catching up instead of sitting down and talking
8.    Picking our own produce at markets, grocery shopping, food preparation, and even cooking are great ways to burn additional calories!