1. When in Rome
The Mediterranean diet is a great alternative to the traditional food pyramid. Based on the foods of the countries that border the Mediterranean Sea, it's similar to the plan promoted by the American Heart Association (AHA). The Mediterranean food pyramid focuses on seafood as an entrée accompanied by fresh vegetables and fruit, bread and olive oil. Researchers say this diet can significantly reduce the risk of heart disease.
2. Don't Worry; Be Fishy
If you enjoy red meat, relax. The Mediterranean diet won't make you give up all red meat, but you will need to eat it in smaller quantities. Since the countries that use traditional Mediterranean cuisine are so close to the sea, the people there naturally eat more seafood. So try substituting seafood for your red meat. It's not that fish doesn't have any fat; it's just that it's the good fat. Omega-3 fatty acids, found in fish, are beneficial to heart health. The American Heart Association recommends patients with heart disease should get about one gram of omega-3 fatty acids every day, which equals about a three oz. serving of fatty fish, such as salmon, herring, trout or sardines. The AHA also recommends that people who do not have heart problems should eat at least two servings of fish rich in omega-3 fatty acids each week.
3. Substitute Seafood
Get started on eating more seafood and less red meat in an easy way. Try substituting seafood where you would normally have beef or chicken. Shrimp and scallops are delicious over rice. Sear a piece of mahi mahi for a quick dinner. Create your own version of a Spanish paella, popular in the Mediterranean region. You can use many different type of seafood in a paella.
4. Noontime Treat
You can easily add seafood to your lunch. Tuna sandwiches are a staple, but how about a huge salad loaded with grilled salmon? Dip leftover grilled shrimp in cocktail sauce for a middle-of-the-day treat. When eating out at lunch, choose grilled fish over a burger.
5. Getting Fresh
It is unfortunately not as easy to get good, fresh seafood in the United States as it is in the Mediterranean. Many of the fish commonly eaten in the Mediterranean are unheard of in the U.S. When buying seafood, look for fish that has a pleasant fragrance of the sea, rather than a fishy smell. If it doesn't smell good in the market, it won't taste so good at home. The fish should feel firm. If you buy a whole fish, look for clear eyes with little or no redness. Generally, you can find better seafood at a dedicated fish market rather than the grocery store.
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