I'm a dietitian on the Mediterranean diet. After visiting Greece, I incorporated these 5 changes to my meals at home.
Business Insider
February 26, 2026
AI-Generated Deep Dive Summary
After visiting Greece, a dietitian following the Mediterranean diet discovered new ways to enhance her eating habits, inspired by the authentic food culture she experienced. The journey highlighted how the Mediterranean diet, which emphasizes fresh produce, lean proteins, whole grains, and healthy fats, is deeply ingrained in Greek lifestyle, making it easier to adopt back home despite challenges posed by regional U.S. food traditions.
One key change was incorporating salads for breakfast, a simple yet effective way to boost vegetable and fiber intake early in the day. This practice not only aligns with dietary recommendations but also makes nutrient-rich foods more accessible throughout the day. Additionally, honey has become a go-to sweetener for nutrient-dense dishes, offering a natural alternative to refined sugars while providing antioxidants.
The dietitian also embraced grilled sardines and calamari as healthier alternatives to fried options. Grilled sardines, rich in omega-3 fatty acids, are now a staple snack, while grilled calamari offers a lean protein option that’s both delicious and easier to prepare than its fried counterpart. Another notable change was enjoying a small glass of wine with dinner, which not only enhances meal enjoyment but also supports the Mediterranean tradition of mindful eating and social connection.
These changes demonstrate how small tweaks can significantly improve diet quality without sacrificing taste or convenience. By integrating fresh ingredients, balanced portions, and mindful consumption, the dietitian has found a sustainable way to maintain her health while savoring the flavors of the Mediterranean lifestyle. For readers interested in business or finance, these insights highlight the importance of prioritizing health investments through food choices that promote well-being and productivity.
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Originally published on Business Insider on 2/26/2026