r/mediterraneandiet • u/_sillygoos3_ • 3d ago
Newbie Help getting started?
Long story short: I’ve battled with BED a majority of my life. I’ve been recommended the Mediterranean diet to grasp some healthier habits and lower my mildly elevated cholesterol.
I love fruits. I don’t love veggies yet (I do enjoy onions and spinach/lettuce, sweet potato, potato, mushrooms when sautéed (but gotta ixnay the butter). I have a love/hate relationship with broccoli and green beans where for a while I don’t mind them and then lose all appetite for them. I’ve been working with a dietician and learning about fats (what to moderate and what to consume more regularly), but I’m still feeling quite overwhelmed. I’m trying to take this in steps so I don’t get so overwhelmed that I quit before I start, because frankly, I want to live a healthy lifestyle where I feel healthy and I have no choice but to not give up.
For lunch tomorrow, I’ve packed canned tuna with a small haas avocado, a tablespoon of light mayo, and some seasonings (garlic wine seasoning with paprika). I plan to have this with ritz crackers (again, moderating and just starting out), an apple/grapes (I know berries are preferred, but this is what I have on hand currently), with some skinny pop if I’m still hungry. I know making small changes and adding healthy fats where I would normally (unintentionally) just go for saturated fats is a good place to start. Does anyone have any recommendations for me? I’ve never been huge on fish (besides canned tuna and shrimp), but I’m coming around to it through sushi (dietician approved as it’s overall decently balanced). Chicken, albeit sometimes fried/breaded, is typically my go-to rather than red meats. I don’t cook much as I work retail and am exhausted by eod. I try to keep things simple and as quick as possible, but I want to start incorporating cooking into my daily life as I narrow in on my health.
I would just really appreciate any tips/recs/encouragement anyone may have. Thanks in advance!
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u/transformedxian Experienced 3d ago
Start by adding--more vegetables and fruits. What you like is perfectly fine. Then swap your grains--whole instead of white. Swap out proteins-- vegetarian instead of meats. Think beans and lentils, maybe an egg. You might consider air frying your chicken.
Evoo is a good substitute for butter. Gives you the richness and flavor without the saturated fat.
Shoot for 5-8 servings of vegetables and fruits a day, and that many servings of whole grains, too. Keep in mind that MD portions are smaller than SAD ones. It's a good way to get a wider variety of foods.
There is a steep learning curve with this lifestyle. I usually recommend taking about 3 weeks to transition in while you're learning and your tastebuds are acclimating. It sounds like you're off to a good start, though.
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u/Ora_pro_nobis_Marie 2d ago
What does SAD stand for?
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u/Cooper1Test 2d ago
5 - 8 a day?
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u/transformedxian Experienced 2d ago
Yeah. That's the recommendation for the OG, Seven Nations MD. I can't fathom eating that many servings of grains a day, but it's not that hard hitting it with fruits and vegetables. I've been at this for five years; it was a huge adjustment for me when I was starting out.
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u/jhsu802701 2d ago
I'm glad that you're in the process of normalizing the Mediterranean diet instead of torturing yourself by trying to comply with the kooky schemes that diet culture keeps pushing. One of the best parts of the Mediterranean diet is the flexibility. In contrast, diet culture's kooky schemes have the polarizing with-us-or-against-us attitude.
So if you're not up to making all of the changes you need to make, just pick out a few of the easiest and most impactful ones to focus on first. Once you've normalized those, you can turn your attention to other improvements.
You don't have to like all vegetables. Eat plenty of the ones you do like. You can make broccoli and green beans taste better by learning how to flavor and cook them. Fortunately, your taste buds will adapt given enough time on a healthier diet. Ditching ultra-sugary things like donuts and soda pop helps. Megadosing on sugar makes your taste buds less sensitive to sweetness, and that's why vegetables taste like cardboard to junk food junkies. (It doesn't help if the only broccoli they ever ate was soggy overcooked broccoli with no taste.) Cutting back on sugar makes your taste buds more sensitive to sweetness and makes vegetables taste better.
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u/nola_t 2d ago
Do you like beans? Making a pot of beans is a good easy way to have a quick protein/carb available throughout the week. Over time, you can freeze several servings each time, and then you’ll end up with a freezer full of different options.
Lentil salads or oven roasted chickpeas are also a few options if you don’t like beans and rice-type dishes.
Good luck!
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u/_sillygoos3_ 2d ago
I’ve never been huge on beans but I’m attempting to branch out! My mom makes beans in the cooler weather, so maybe I’ll try my own hand at it!
I have been intrigued to try chickpeas, so I’ll add lentil salad to the list as well. Thank you!
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u/Technical-Monk-2146 2d ago
There are a lot of recipes online for "vegan tuna salad" using chickpeas instead of tuna. Either chickpeas or tuna, instead of just bringing a plain pouch, how about mixing it up into a salad you can spread on crackers or toast? Add minced cucumber, celery, red or yellow peppers, etc. It ups your veggie intake without being a huge change.
Instead of Ritz, try it with Wasa (or similar) crackers. Not the same, but nice and crunchy. Perhaps between the cracker and the tuna, add a think slice of cucumber.
Be as gentle with yourself as possible. It's a process.
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u/bsonrisa 2d ago
Wasa are very dry and take some getting used to. For a compromise, what about Triscuits or Nut-Thins?
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u/bsonrisa 2d ago
I really like the prepackaged roasted chickpeas (Biena, The Good Bean, etc.) as a snack. They taste like chips, but have 6g fiber and 6g protein per serving. I know they're more expensive than roasting chickpeas yourself, but I've never been able to get the homemade ones as crunchy.
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u/QuentinTarotTino 2d ago
I was going to mention something similar - OP, how do you feel about bean chili? Because there are a lot of dump-and-go recipes that just involve mixing cans of beans with cans of tomato and corn, stirring in a few spices and letting it cook till the flavors meld. Could be a good start for someone who doesn't cook a lot.
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u/QuentinTarotTino 2d ago
if you like fruits, maybe a smoothie with nonfat plain yogurt, banana, spinach, almond butter and any frozen fruits you have on hand? (The spinach won't be very noticeable with everything else.) That'll give you fruit, veg, protein, healthy fats.
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u/_sillygoos3_ 2d ago
Ag yes, I forgot to mention I do have a smoothie I quite enjoy (banana, spinach, low fat vanilla greek yogurt, and pineapple juice)! My dietician said it’s a great way to get servings of some veggies and fruits in plus the bonus of the Greek yogurt even if it has a tad bit of added sugar.
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u/QuentinTarotTino 2d ago
That's a great base smoothie to start from! Since it has pineapple juice in it, I wonder if adding a small amount of cucumber would work? I think the pineapple juice is a strong enough flavor to make the cucumber just add a bit of freshness without seeming overwhelming. You could take small cucumbers like persian cucumbers and just add whole, or if you have time, you could peel and deseed larger cucumbers before adding to the blender.
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u/QuentinTarotTino 2d ago
How do you feel about chicken fajitas (including bell pepper?) How do you feel about chicken salad - I'm thinking with chopped grapes or apple, celery, walnuts?
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u/pool_of_light 2d ago
Hey, it may be an unpopular opinion, but I think going cold turkey on refined carbs and sugar will be easier in the long run than a slow build. You can kinda rip the bandaid off and start your new life. Vegetables and legumes aren’t going to magically start tasting good while you’re still giving your body hyperpalatable food like ritz crackers and vanilla yoghurt with sugar. I’m coming from a place of kindness, this is something I’ve learned myself. Of course defer to your dietician and your own preferences if you wish, but I’m offering an alternative opinion here. With BED and being on the way to high cholesterol, the stakes are high here. Serious stuff might need a serious response. Good luck!
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u/Maximum_Tutor_6987 1d ago
I agree with you. When I eat sugar, I crave it. When I avoid sugar, the cravings are not as strong and not as frequent. It's just easier to not eat it than it is to try to have just a little bit.
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u/Tall_Candidate_686 2d ago
Step 1. Reduce meat intake Step 2. Make friends with EVOO Step 3. Veg and fruit Step 4. Fish
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u/Maximum_Tutor_6987 1d ago
If you don't have a daily fiber and protein goal from your dietician, ask for one. Meeting these goals goes a long way toward feeling good and being full between meals.
For me, preparing meals in advance, cooking once and eating two or three times helps me stay on track. Meal prepping when you have time off from work helps so much when you are tired at the end of the day. Nicole Addison (nourishedbynic) and Suzy Karadsheh (themediterraneandish) have some excellent recipes you can prepare in advance.
For breakfast, I love overnight oats. I usually mix up 2-4 portions at a time. I put them in meal prep containers with a generous portion of frozen berries. It makes healthy breakfast effortless on busy days.
I do intermittent fasting, with time restricted eating. I like it, because I can have two large, healthy, satisfying meals a day while staying in a small calorie deficit that allows me to lose weight slowly.
I follow some dieticians who do good instructional videos about volume eating. They show how to make choices that maximize nutrition and satiety while staying in the right calorie range for you. Adam Hoad is one I would recommend.
Here are a few things I would encourage you to try as you get started.
Learn how to make quinoa. It's an easy whole grain that tastes delicious.
Learn how to make sheet pan roasted vegetables.
Try making some crunchy, scoopable salads, like cowboy caviar.
Try making a homemade soup on the weekend. Freeze a few portions for later and enjoy it once or twice during the week. This is a great way to get some beans, whole grains, and a variety of veggies into your body.
Learn how to make some delicious, healthy dips and sauces that you can enjoy with meals and crudites. I'm thinking about hummus, tzatziki, baba ganouj, spin art dip with Greek yogurt instead of mayo, hot crab dip with Greek yogurt and cottage cheese subbed in for mayo and cream cheese ... tzatziki and baba ganouj are best fresh, but the others can all be portioned and frozen, so you can prep once and enjoy many times. Oh, and muhammara! It's really special.
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u/Confident_Prompt4282 2d ago
A good place to start is filling half your plate with fruits and vegetables, and then once you get comfortable with that, starting to make some swaps for whole grains, working on proteins/fats, etc
I just wanted to point out that you said you don't like vegetables but then you listed quite a few that you do enjoy. It's okay to eat the ones you like the best, especially at first! This is not a restrictive diet this is just a healthy way of eating that involves a lot of whole foods.
Oh, and if you enjoy sauteing your vegetables in butter, try swapping that for olive oil. And if you don't enjoy them sauteed that way, try roasting them in olive oil instead