photo courtesy of Pixabay
by Elizabeth Magee, LRD
Every time I'm asked what "diet" is best I tell people “The Mediterranean Diet.” I never even flinch. No matter why they are asking for some new plan to follow. It's been around forever. We've studied it, and people are proven to live longer and be healthier overall when following this diet.
- Plant foods first - fruits, veggies, beans, legumes
- Whole grains vs processed grains - quinoa, brown rice, whole grain pasta, cereals, etc.
- Lean meats, but small portions - think fatty fish, chicken - red meat is still allowed but in small portions and less regularly than a lot of us North Dakotans are eating.
- Healthy fats - olive oil, nuts, olives
- Red wine - in moderation and only recommended if you were already consuming wine.
- Eat less/avoid: processed meats, beer and liquor, sugar-sweetened beverages, and refined grains.
Sounds doable right? Not crazy restrictive, not a “diet” - just more shuffling around portions of things we already eat. More veggies instead of a bigger serving of potatoes. And maybe a smaller cut of meat than we are used to (or would like). Use olive oil most of the time when cooking.
What if it seemed even more doable by including more foods we seem genetically programmed to eat living here. (I'm talking about you, red meat and potatoes!)
*In walks the Atlantic Diet.
It’s similar to the Mediterranean Diet, but a little more lenient and convenient. It's still plant-based, includes fish (especially cod) but also includes pork and red meat, potatoes -- with the kicker that they’re mostly in vegetable soups -- and dairy.
The Atlantic diet also involves wellness, which I love. Family dinners, social interactions at meals and mindful eating - taking 20 minutes for a meal, even focusing on spending a little longer at a meal instead of being on the run and rushing to the next activity for the day. We're looking for convenience so often, but cooking meals at home is a better option. It may require a bit more planning, but make it a team/family effort, even if you're only accomplishing it a few days a week. Set a goal and try it. Start small.
Both of these diets are great options, with proven health benefits. I just think the Atlantic Diet maybe needed a little introduction and could really fit in around here.
Elizabeth Magee is a licensed registered dietitian. Her posts appear monthly on OYT.
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