Although I’m not a fan of rigid “diet” rules, I truly do believe that just like we can learn from everyone we meet, we can learn from places we visit (or read about) — especially when it comes to how they eat and live. It’s a helpful life skill to get curious about how other cultures approach food, rest, movement, connection, and more to potentially integrate into your life what you find beneficial and leave what isn’t. 

Elements of Mediterranean food and lifestyle have been gaining popularity in the United States, particularly because it’s one of the few eating patterns that has research on physical health, mental health, and longevity to back it up. Yes — the polyphenols, fiber, and olive oil may contribute to positive outcomes with metabolic and cardiovascular health and reduce risk of cancer and depression. It also just so happens to be full of fresh vibrant colors and flavors. Count me in. 

Clearly the folks of Italy, Greece, and Croatia (and more) are doing something right. Before you go looking for your passport, I’d suggest looking into the bright spots of their food and culture to add into your life. Real integration is key for long-term change and longevity, yet most Americans seem to miss this concept. Here are a few ways you can have a Mediterranean summer no matter where you are.

Lean into seafood as a preferred animal protein source

The emphasis on seafood seems to run consistently throughout the regions in the Mediterranean. Protein is a necessity for overall metabolic health, and it’s a macronutrient that most of us are deficient in. Seafood additionally has omega-3s, which are supportive of cardiovascular and brain health, and minerals like copper, zinc, and iodine, which are crucial for overall energy and vitality. A few tips to help you add seafood to your plate a regular basis:

• If you’re new to cooking seafood or just want to take out the guesswork, I always recommend starting with Mariano’s Easy for You Seafood to start. You simply pick your sustainable, wild-caught fish of choice, choose your seasonings and garnishes, and they’ll give you everything in an easy, baking-friendly bag with instructions. 
• Scope out seafood on the menu if you’re dining out. To diversify your seafood intake, I’d look for something that may be tougher to cook at home. 
• Summer = grilling season. Look into different ways you can marinate your salmon or shrimp to throw on the grill for a crowd favorite. 
• Look into wild-caught tinned fish or tuna packets for snacks. These seem to be in now and I’m all for it.

Get creative with Mediterranean-style salads

Although these salads really do vary widely, common themes I generally see are: they usually have at least four different colors (different colors are supportive of microbiome diversity), herbs like parsley, mint, and dill are almost always present, and although simple to make, they’re packed with flavor.

I encourage you to look at different recipe sites for inspiration, but get creative and don’t be completely married to the exact recipes. Also look into adding fruits to your salads like watermelon or pomegranate.

Drizzle in the extra virgin olive oil

Like any fat, olive oil really carries the flavor of your dish and also brings in its own rich flavor. Not to mention, it also has well researched cardiovascular benefits. You can:

• Experiment with different dressings like this simple Greek dressing.
• You’ve probably seen Starbucks hop on this trend, but you can add a drizzle into your coffee. 
• Saute your veggies with it.
• Elevate your Greek yogurt with colorful fruit and a drizzle of olive oil.

Ramp up the fiber with nuts, seeds, and beans

In America, we’re experiencing what’s described as a “fiber gap”, where a very small percentage of the population is meeting the recommended fiber intake recommendations. Nuts, seeds, and beans are commonly found in Mediterranean eating patterns, and we just might want to follow their lead if we want to close this gap.

This can be a variety of nuts as snacks — from walnuts to almonds — as well as chia seeds and Mediterranean white bean sides such as this classic recipe. Your taste buds, blood sugar levels, and bowel movements will thank you. 

Aim to live simply 

As an American, I feel like this is definitely not our forte, but we’re slowly catching on. Most people of the Mediterranean really value simplicity and are mindful of possessions, material purchases, and even food waste. If you are looking to live more simply, look into The Minimalist Podcast for tips and tricks to slowly implement this lifestyle. 

Integrate natural, outdoor movement

No gym memberships needed in their culture — movement is simply integrated. How can you do this? You could:

• Walk or bike (or Divvy) to your errands or events where this is feasible. 
• This may or may not fit into your schedule, but it’s common in their culture to make multiple trips (walking) to the grocery store a week. This ensures food is fresh, reduces waste, and helps you walk more on a weekly basis. 
• Is there a natural, swimmable body of water around where you live? This is your sign to take a dip and enjoy outdoor swimming. Chicagoans, the Friday Morning Swim Club has been a game changer for this, also adding the crucial element of community.

The bottom line

Food and lifestyle changes take time, especially if it’s contradictory to your current lifestyle or culture. Take one of these areas at time to chip away at, keep what works and eliminate what doesn’t, and know that you can consistently work towards a life that feels good no matter where you are.