Costa Blanca Magazin

The flavour of the Mediterranean: Mediterranean food in everyday life

Mediterrane Ernährung

For many expats and residents who have settled here, the Mediterranean diet has long been more than just a trend. It is perfectly suited to the living conditions here, where the regional cuisine and mild climate make a balanced, fresh diet easily accessible. The Mediterranean diet is easy to integrate into everyday life and has many health benefits.

Mediterranean diet: simple ingredients, great effect
The Mediterranean diet is based on simple but high-quality ingredients: fresh vegetables, fruit, pulses, wholemeal products, olive oil and plenty of fish - everything that nature around the Mediterranean has to offer. Meat is eaten in moderation and highly processed foods are rarely on the menu. Instead, emphasis is placed on natural, local products that not only taste good, but are also good for you.

How to integrate the Mediterranean diet into your everyday life
Here locally, it's easy to integrate fresh and healthy foods into your daily diet. Here are a few tips on how you can reap the benefits of the Mediterranean diet:

  • Buy fresh food: The weekly markets offer a large selection of regional fruit and vegetables, which often come straight from the field. Use these resources and buy seasonally. Tomatoes, courgettes, peppers and citrus fruits are fresh and tasty all year round.
  • Olive oil as a basic ingredient: Many people use olive oil instead of butter or other fats, and you should too. It is suitable for frying, for salads or simply as a dip for fresh bread. Extra virgin olive oil contains healthy fats that can have a positive effect on cholesterol levels.
  • More fish on the table: thanks to the coastal location, it's easy to get your hands on fresh fish. Whether sea bream, sea bass or prawns - fish is a central component of the Mediterranean diet. Try to include fish in your meals two to three times a week. Particularly practical: fish is quick to prepare and requires few ingredients to taste delicious.
  • Pulses and wholemeal products: You can simply use lentils or chickpeas in salads or as a side dish. These filling and nutrient-rich foods are an excellent source of protein and are a good substitute for meat.
  • Nuts and seeds as a healthy snack: Instead of crisps or chocolate, why not try almonds or walnuts? These are available in supermarkets everywhere and provide healthy fats and nutrients.

 

The health benefits
The Mediterranean diet is said to have a positive effect on heart health, stabilise blood pressure and reduce the risk of certain chronic diseases such as diabetes. The fibre-rich ingredients promote healthy digestion and the natural fats from olive oil and nuts have a positive effect on the cardiovascular system. This diet is also ideal for weight management as it is based on nutrient-rich, filling foods that keep you full for a long time and are also low in calories.

Lifestyle instead of diet
What makes the Mediterranean diet so special is that it doesn't come across as a strict diet. It is less about counting calories and more about favouring fresh, unprocessed ingredients. It is usually easy to implement as markets and supermarkets offer a wide range of fresh produce. You eat more consciously and also enjoy the preparation of the food - this is part of the way of life that many expats appreciate here.

Small changes, big impact
It's often the small changes that make the difference in the long term. A simple salad of tomatoes, cucumber and olives with a little feta and a dash of olive oil for lunch, or a quick grilled fish fillet with fresh vegetables in the evening - that's how easy it is to integrate the Mediterranean diet into your everyday life. And you don't have to master any complicated recipes. The beauty of the Mediterranean diet is that it is uncomplicated and flexible.
The Mediterranean diet not only adapts well to the lifestyle on the Costa Blanca, it also offers a multitude of benefits for your health. Without making any major changes, you can eat more consciously and healthily, taking advantage of the benefits of local produce. Savour the best of Spanish cuisine - your body will thank you.

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