Gradual Changes And Examples

Gradual Changes And Examples

One of the biggest mistakes when attempting a diet makeover is trying to do too much too fast. This rarely leads to lasting changes. Remember, go slow and make gradual shifts over several weeks or months. Adopting the Mediterranean diet is a marathon, not a sprint. It’s better to take small little victories over time and have them become lifelong habits than drinking from a firehose and risk becoming overwhelmed and giving up.

Here are two good step-by-step approaches you can use a base and adjust to fit your life ad needed:

Option 1:

Week 1 – Building the Foundation:

  • Introduce more herbs and spices to reduce salt usage. Try experimenting with things like oregano, basil, garlic, and parsley.
  • Cut back on butter, cream, and processed oils like corn, soy, sunflower, and canola. Aim to cook with olive oil instead. Use it to sauté and roast vegetables and make salad dressings.

Week 2 – Increasing Plant-Based Foods:

  • Increase vegetables by adding one extra serving per day or trying a new veggie recipe.
  • Incorporate more beans, lentils, and whole grains into meals (x1 for week 1, x2 for week 2, etc.).
  • Swap red meat for seafood in at least 1 meal. Try swapping for 2 meals in week 2.

Week 3 – Embracing Fruits and Whole Grains:

  • Boost fruit intake with easy grabs like fresh berries, melon, and apples.
  • Experiment with Mediterranean recipes like chickpea salad, vegetable soup, or seafood stew.
  • Choose whole grains like quinoa, farro, and brown rice over refined grains for at least 1-2 meals.

Week 4 – Healthy Fats and Natural Sweetness:

  • Introduce nuts, seeds, and avocados for healthy fats.
  • Buy plain yogurts and oatmeal and flavor with fresh fruit instead of honey or sugar.
  • Replace sugary beverages with water or herbal tea.

Option 2

Week 1 – Building the Foundation:

  1. Herbs and Spices:
    • Exploration: Visit a local market or spice store to discover new herbs and spices.
    • Experimentation: Try different combinations in your cooking. For instance, use garlic and basil in pasta dishes or oregano in your salads.
  2. Reducing Butter and Processed Oils:
    • Substitutions: Start by substituting half the amount of butter with olive oil in recipes.
    • Awareness: Read labels to identify and avoid products with unhealthy oils.
  3. Cooking with Olive Oil:
    • Technique: Learn to sauté vegetables in olive oil over low to medium heat to prevent burning.
    • Homemade Dressings: Mix olive oil with vinegar and your choice of spices for a simple homemade dressing.

Week 2 – Increasing Plant-Based Foods:

  1. Adding Vegetables:
    • Creativity: Include vegetables in unexpected places, like adding spinach to smoothies or grated carrots in pasta sauce.
    • Diversity: Aim for a rainbow of colors in your vegetable choices to ensure a variety of nutrients.
  2. Incorporating Beans, Lentils, and Whole Grains:
    • Preparation: Use a slow cooker or pressure cooker for convenient preparation of beans and lentils.
    • Exploration: Try one new whole grain each week, such as bulgur in salads or farro in soups.
  3. Swapping Red Meat for Seafood:
    • Variety: Explore different types of seafood, from grilled salmon to baked cod.
    • Simplicity: Start with simple recipes that require minimal seasoning and cooking time.

Week 3 – Embracing Fruits and Whole Grains:

  1. Boosting Fruit Intake:
    • Accessibility: Keep a bowl of fresh fruit visible and within reach for easy snacking.
    • Integration: Add fruit to meals, like berries in your morning cereal or apple slices in your lunch salad.
  2. Trying Mediterranean Recipes:
    • Recipe Resources: Find a Mediterranean cookbook or reliable online sources for authentic recipes.
    • Cooking Nights: Dedicate one night a week to trying a new Mediterranean dish.
  3. Choosing Whole Grains:
    • Education: Learn the benefits of different whole grains for motivation.
    • Experimentation: Replace refined grains with whole grains in your favorite recipes, like using whole wheat pasta.

Week 4 – Healthy Fats and Natural Sweetness:

  1. Introducing Healthy Fats:
    • Snacking: Use nuts and seeds as go-to snacks.
    • Creativity: Incorporate avocado into salads, sandwiches, or as a topper for soups.
  2. Natural Sweetness in Dairy and Oatmeal:
    • Flavoring: Experiment with adding cinnamon, vanilla extract, or citrus zest for additional flavors.
    • Portion Control: Start with small amounts of fruits to control sugar intake.
  3. Replacing Sugary Beverages:
    • Herbal Teas: Explore various herbal teas as a flavorful alternative to sugary drinks.
    • Infused Water: Add slices of fruits, cucumber, or herbs to water for a refreshing twist.

Remember, your journey towards adopting the Mediterranean diet is a personal one, and it’s essential to tailor these gradual changes to fit your lifestyle and preferences. Celebrate your progress along the way, and don’t be discouraged by occasional setbacks. The key is to embrace this new way of eating and living as a long-term commitment to your health and well-being.

As you embark on this transformative path, you’ll not only savor the delicious flavors of the Mediterranean but also experience the numerous health benefits it offers. Through patience, perseverance, and a gradual approach, you’ll make this diet a sustainable and enjoyable part of your daily life. Bon appétit and enjoy the journey towards a healthier, happier you!