Índice para Mediterranean Diet 2025 em Real Simple

A MEDITERREANEAN MEAL has some appealing features. Dinner could include a grilled salmon fillet or herbed lemon chicken. Vegetables tend to star—picture a gorgeous, colorful salad with crisp cucumbers, punchy greens, and ripe tomatoes. Small plates of hummus, mixed olives, and whole-wheat pita might dot a table surrounded by friends. Some sparkling water. A glass of wine. Dessert could be yogurt topped with honey and pistachios. Or citrus and berries. A bit idyllic, perhaps, yet such a meal is easy to execute, delicious, and delivers on the principles of the world’s healthiest diet. The Benefits and Wonders The Mediterranean diet generally emphasizes plant-based dishes, healthy fats, whole grains, and small amounts of lean protein. It’s not overly complicated, and the simplicity of the diet makes it one of the easiest…

QUICK QUESTION: When was the last time you sat—like, really sat—in a park? There’s a good chance it’s been a while. Only 22 percent of Americans spend time in nature at least once a week, according to a 2019 survey conducted by APM Research Lab. Not awesome. Decades of robust studies have shown that fresh air and greenery and the great outdoors profoundly benefit pretty much every measure of our well-being. Nature is so good for us, it’s actually crucial, says Peter James, ScD, adjunct professor of environmental health at Harvard T.H. Chan School of Public Health and visiting associate professor of population medicine at Harvard Medical School. “We have to think about nature as an essential need for us as human beings,” he says. The reason has to do…

WHETHER YOU’RE garnishing a soup or dressing a salad, olive oil is one of those ingredients that makes everything taste delicious. It’s also ideal for frying, as long as you’re using high-quality olive oil for cooking. However, olive oil is more than just a marinade, dressing, or cooking agent. It’s teeming with vital nutrients and compounds. In fact, enjoyed in moderation (a serving is about one tablespoon of oil), olive oil is one of the cornerstone ingredients of much-praised healthy eating plans such as the Mediterranean diet, and it is generally considered to be one of the best foods for longevity out there. What exactly does olive oil have to offer that makes it a full-fledged superfood? We asked dietitians to break down the most noteworthy of its health benefits,…

A fresh artichoke may be a thing of stark beauty, but on a busy weeknight, looks are overrated. So put away the paring knife and twist open a jar instead. Not only will you be rewarded with succulent ’chokes, but that briny liquid is an instant flavor booster. Store it in the fridge for future marinades, stir it into a creamy topping for chicken, or use it to upgrade mac and cheese. As for the artichokes themselves, they’ll add taste and texture to almost any meat, veggie, or pasta dish in your repertoire—no effort (beyond jar opening) required. Quick Ideas ARTICHOKE CHICKEN Drain 2 (12-oz.) jars marinated quartered artichoke hearts, reserving 1 Tbsp. liquid. Stir ⅓ cup grated pecorino, ¼ cup mayonnaise, and ¼ tsp. kosher salt into liquid. Arrange…

A COMMON RECOMMENDATION among healthcare professionals (and mainstream health media) is to eat more fish. But with the sheer amount of seafood options available, deciding what to buy can be tricky. Even the keenest of health foodies struggle to determine the difference between fish varieties and brands in terms of healthfulness and contaminant levels. This guide will help you understand which types of fish offer the best nutrition with the fewest impurities—and a lower environmental impact. What Makes Fish More or Less Healthy? When it comes to fish, not all varieties are created equal in terms of nutritional content and overall health impact. Most fish contain meaningful amounts of protein, B vitamins, and a range of minerals including iron, selenium, zinc, and even calcium in some instances. “Protein is essential…

Also known as garbanzos or ceci, these pantry stalwarts are the Allison Janney of legumes: brilliant supporting actors that blend in effortlessly while vastly improving the overall product. Most at home in Mediterranean cooking—think creamy hummus, bold salads, and spicy chorizo stews—they also add protein and fiber to healthy(ish) treats like faux-cookie-dough bites. When the academy finally hands out the Oscar for best bean, our money is on these. Quick Ideas PINK HUMMUS Pulse a 15.5-oz. can chickpeas (drained and rinsed) and 1 small cooked beet in a food processor until finely chopped. Add 1 chopped clove garlic, 2 Tbsp. tahini, 1 Tbsp. lemon juice,¾ tsp. kosher salt, and ¼ tsp. lemon zest; process until smooth. With processor running, drizzle in ¼ cup olive oil. Refrigerate for up to 1…

It’s a safe bet that olive oil—the cooking fat of choice for most food personalities, not to mention our own food team—is a mainstay in your kitchen. Recipes default to it as a healthier option in home cooking, and its greenish bottles are ubiquitous on grocery shelves. Yet despite its popularity, an air of mystery (and plenty of misinformation) surrounds it. We asked some experts to set the record straight so we can all glug, drizzle, and dip with confidence. Extra-Virgin Olive Oil Is Indeed the Best EVOO is made from nearly perfect olives picked fresh from the tree, according to Skyler Mapes and Giuseppe Morisani, authors of The Olive Oil Enthusiast and makers of Exau Olive Oil. “They’re mechanically milled without any chemicals or heat, also known as being…

Full of vitamins, minerals, and antioxidants and a great source of lean protein, shrimp certainly pack a punch when it comes to health benefits. To top it off, they are incredibly easy to make—they can cook up in a pan in just four to five minutes, making them the perfect weeknight staple. Even fresh shrimp sold at fish counters was probably frozen at some point, so save yourself the hassle and grab a frozen bag. They can stay in the freezer for as long as a year (though they taste best up to six months), ready for when you need them in a pinch. Quick Ideas MARINATED SHRIMP & SUCCOTASH TOASTS Stir together 12 oz. cooked shrimp (coarsely chopped), ½ cup thinly sliced red onion, ¼ cup white vinegar, ½…

IF YOU’RE not a drinker, don’t start just because wine is a component of the Mediterranean diet. But if you do enjoy a beverage, swapping liquor for wine or having a glass of wine with dinner is common for those following this eating pattern. According to Lauren Slayton, RD, a New York City–based registered dietitian, the guideline is four or fewer glasses per week for women, and seven or fewer glasses for men. “I think everyone should take at least one to two nights off a week,” she adds. When it comes to alcohol, monitoring the amount you consume is the most important thing you can do for your health. According to the 2020–2025 Dietary Guidelines for Americans, women should try to consume no more than one alcoholic drink per…

WE’VE BEEN told over and over again to eat more fruits and veggies, but what makes them so special and beneficial? And how much produce are we really talking about here? Here’s a rundown of the benefits of fruits and vegetables, plus how to figure out how many servings you should strive to eat every day. Health Benefits of Fruits and Vegetables Fruits and vegetables don’t get their positive press for nothing. These are some of the most nutrient-dense foods available, and each different variety offers a wealth of important macronutrients and micronutrients to support our health and well-being. FIBER All fruits and vegetables offer some amount of fiber. As the healthiest type of carbohydrate, fiber is an extremely important nutrient for its role in supporting optimal gut, immune, metabolic,…

THE HEALTH benefits of beans are mighty, making it well worth adding more to your diet. While they are known for being a great plant-based protein source, beans have numerous other nutritional benefits. High Fiber Content “Beans are a great source of fiber, which most people are woefully lacking,” says Jennifer Hanway, a nutritionist and certified personal trainer. “That ranges from 11 grams of fiber in a cup of kidney beans to 17 grams of fiber in adzuki beans.” Fiber helps keep you feeling fuller for longer (which explains why high-fiber foods are so popular). So consider adding beans to your lunch if you find yourself craving a snack every day a few hours before dinner, or add them to your breakfast if you’re always ready for lunch at…