CNN – In much of the sunny Mediterranean, mealtime is a means to an end.
The food, while freshly prepared and delicious, is secondary to the main event — a gathering of friends and family, where boisterous talk about the events of the day is often mixed with loud and infectious laughter.
This sense of community is the cornerstone of the award-winning Mediterranean diet, experts say.
Add daily walks and meals with little red meat or sweets and a focus on fresh fruits, vegetables, whole grains, nuts and seeds, and you have a style of eating that nutritionists have labeled “best diet” six years in a row.
“Even though it’s called the Mediterranean diet, it’s not really a diet,” Atlanta registered dietitian Rahaf Al Bochi, a spokeswoman for the Academy of Nutrition and Dietetics, told CNN in an earlier interview.
“It doesn’t tell you what to eat and not eat. It’s a lifestyle that encourages consuming all food groups but gives more weight to those which have the most health benefits.”
Not convinced? Studies have also found the Mediterranean method reduces risk of diabetes, high cholesterol, heart disease, stroke, dementia and depression, to name a few.
Here are five tips from that series to jump-start your new outlook on healthy eating.
Whole grains are easy
One of the easiest steps to take when starting the Mediterranean diet, experts say, is to replace refined grains with whole grains. Choose whole wheat bread and pasta and replace white rice with brown or wild rice.
Consider “ancient grains.” Quinoa, amaranth, millet, farro, spelt, Kamut (a wheat grain said to be discovered in an Egyptian tomb) and teff (an Ethiopian grain about the size of a poppy seed) are some good choices. Each has a different taste and texture, so try out one a month until you find your favorite.
Prioritize a different protein
To maximize the benefits of the Mediterranean diet, push meat to the side. Varied sources of protein are key — consider lentils, canned beans and chickpeas instead …
