The Mediterranean diet has been praised for its health benefits, and rightly so. It’s been shown to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and in older adults, it decreases the risk of frailty and improves mental and physical function.

But, before we delve into the Mediterranean diet, let’s understand why it’s garnered such acclaim. Then read more below about one of the most overlooked parts of the Mediterranean diet.

What is the Mediterranean Diet?

The traditional Mediterranean diet is rooted in the foods available in countries bordering the Mediterranean Sea. Its foundation includes:

- Abundance of plant foods: This includes fruits, vegetables, whole grains, nuts, and legumes, which are minimally processed, seasonally fresh, and locally grown.

- Olive oil: The principal source of fat.

- Cheese and yogurt: Consumed daily in low to moderate amounts.

- Fish and poultry: Consumed in low to moderate amounts a few times a week.

- Red meat: Consumed infrequently and in small amounts.

- Fresh fruit: Eaten for dessert, with sweets containing added sugars or honey consumed only a few times each week.

- Wine: Consumed in low to moderate amounts, usually with meals.

How to Bring the Mediterranean Diet to Your Plate

Incorporating these healthy foods into your daily life can be simple. Here are some small changes you can make. Pick one change every week and incorporate it gradually. Start with the changes you think will be the easiest.

- Switch to extra virgin olive oil: Use it in cooking, salad dressings, and even in place of butter on your bread.

- Eat nuts and olives: A handful of raw nuts each day makes for a healthy replacement for processed snacks.

- Add whole grains: Opt for dense, chewy, country-style loaves without added sugar or butter. Experiment with bulgur, barley, farro, couscous, and whole-grain pasta.

- Begin or end each meal with a salad: Choose crisp, dark greens and seasonal vegetables.

- Add more vegetables: Aim for three to four servings a day. Try a new vegetable each week.

- Eat legumes: Aim for at least three servings a week. Options include lentils, chickpeas, beans, and peas.

- Eat less meat: Choose lean poultry in moderate portions and save red meat for occasional consumption. Use meat as a condiment with lots of vegetables. Eat more fish, aiming for two to three servings a week.

- Substitute wine in moderation: Replace beer or liquors with wine—no more than two 5-ounce glasses per day for men and one glass per day for women.

- Cut out sugary beverages: Replace soda and juices with water.

- Eat fewer high-fat, high-sugar desserts: Poached or fresh fruit is best. Aim for three servings of fresh fruit a day. Save cakes and pastries for special occasions.

- Seek out the best quality food available: Farmers' markets are an excellent source of locally grown, seasonal foods.

- Have dinner as a family: Food as a communal, shared experience is a big part of the Mediterranean approach.

Mediterranean All Day

Here are a few ideas to incorporate the delicious foods of the Mediterranean diet into your daily menu:

Breakfast:

- Whole-grain bread topped with low-fat cheese and fresh tomato slices, drizzled with a little extra virgin olive oil.

- Vegetable omelet made with mushrooms, spinach, and onions cooked in olive oil with crusty whole-grain bread.

- Plain Greek yogurt topped with nuts and fresh berries.

Lunch:

- Greek salad with mixed greens, kalamata olives, tomatoes, fresh parsley, and feta cheese, dressed with extra virgin olive oil and freshly squeezed lemon.

- Chickpea and farro salad with red peppers, spring onions, and fresh oregano, dressed with extra virgin olive oil and lemon juice.

- Vegetarian pizza topped with part-skim mozzarella cheese, roasted broccoli, onions, green peppers, and carrots.

Dinner:

- Grilled vegetable kabobs with shrimp, toasted quinoa salad, and mixed green salad with pine nuts.

- Chicken stir-fried in olive oil with broccoli, cauliflower, asparagus, and yellow peppers, served over brown rice.

- Steamed mussels with spinach-orzo salad and minestrone soup.

With all of that listed, there’s one thing that we often forget and miss. We always focus on the food, but NOT who we are eating the food with.

Consider this: Imagine a family gathered around the dinner table, sharing stories, laughter, and a delicious meal. This scene is more than just a tradition; it's a vital practice that strengthens bonds and fosters a sense of belonging.

Someone once said, “When you share a meal, you share your life.” This simple act of coming together to eat transcends the mere consumption of food. It’s about community, connection, and creating lasting memories.

The Importance of Eating Together

1. Strengthening Family Bonds: Eating together provides a unique opportunity for families to connect. In our busy lives, mealtime can be the one consistent time when everyone is present. It's a time to catch up, share experiences, and support one another. These shared moments foster deeper relationships and create a strong family unit.

2. Promoting Healthy Eating Habits: When families eat together, they tend to make healthier food choices. Parents can model good eating habits, introduce a variety of nutritious foods, and instill a love for wholesome meals. This sets the foundation for a lifetime of healthy eating.

3. Enhancing Communication Skills: Mealtime conversations enhance communication skills, especially for children. They learn how to articulate their thoughts, listen to others, and engage in meaningful discussions. This practice not only improves their language skills but also builds their confidence in social interactions.

4. Creating a Sense of Belonging: Sharing meals fosters a sense of belonging and security. It reinforces the idea that everyone is valued and has a place at the table. This feeling of inclusion is crucial for emotional well-being and helps build self-esteem, particularly in children.

5. Cultural and Traditions: Mealtimes are a wonderful opportunity to pass down cultural traditions and family recipes. Sharing these customs creates a sense of identity and continuity, linking generations through the tastes and stories of the past.

6. Encouraging Mindfulness: Eating together encourages mindfulness and gratitude. It’s a time to slow down, savor each bite, and appreciate the food and company. This practice can lead to better digestion and a more positive relationship with food.

How to Make Mealtimes Special

Here are a few ways to make mealtimes a cherished part of your family routine:

• Set a Regular Mealtime: Consistency is key. Try to have at least one meal together each day, whether it’s breakfast, lunch, or dinner.

• Create a Pleasant Atmosphere: Make mealtimes enjoyable by setting the table nicely, playing soft music, and minimizing distractions like TV or phones.

• Involve Everyone: Encourage everyone to participate in meal preparation and cleanup. This shared responsibility fosters teamwork and makes everyone feel involved.

• Share Stories and Experiences: Use mealtime to share the highlights of your day, funny anecdotes, or family stories. This keeps the conversation lively and engaging.

• Celebrate Special Occasions: Make an effort to celebrate birthdays, anniversaries, and other milestones with a special meal. These occasions create lasting memories.

No wonder God uses commensality (the act of eating together) for us to partake of His body and blood at assembly (church). The home is the mini church, and the same practice, though not always eucharistic, get great benefits.

Eating together is more than just a daily ritual; it’s an essential practice that nurtures relationships, promotes health, and enriches our lives. By prioritizing mealtimes, we can create a strong foundation for our families, rooted in love, communication, and shared experiences. So, let’s gather around the table, share a meal, and invite each other into our worlds. After all, it’s in these moments that the true essence of family is revealed.