As we enter the New Year, many of you are likely thinking about your goals and resolutions. This is an excellent time to think about setting goals for your digestive health and boosting your MEDAS score.
Here are three recommendations that may be helpful:
Embrace Diversity in Your Diet
The Mediterranean diet is a treasure trove of diverse, flavorful ingredients. To keep your meals interesting, try incorporating a new food, herb or spice. For example, pick a new variety of winter squash (such as delicata or kabocha), a new fish like barramundi* or a spice mix such as curry or chimichurri. For inspiration and guidance, the MediforAll website is an excellent resource. Check out our recipes and instructional videos to help you experiment with new dishes and ingredients.
Experiment with New Cooking Methods
Diversifying your cooking methods can add interest to your meals and also support digestion. For example, coating broccoli in olive oil and roasting it instead of steaming or boiling. This method works well for a variety of vegetables including asparagus, cauliflower, carrots and green beans. A crock pot infuses flavors over a long cooking time and makes foods soft and easy to digest. Here is a link to some easy Mediterranean crock pot recipes.
Reconnect with Your Motivation
One of the best ways to do this is to remind yourself why you started. This diet pattern isn't just about reducing inflammation or preventing risk of diverticulitis recurrence; it's about embracing a healthier lifestyle for long-term health benefits. Celebrate your small victories, whether it's trying a new food or cooking method, improved digestive health, or achieving a higher MEDAS score.
We wish you a healthy, happy and nourishing start to 2024! We are here to support you if you are struggling or need some new ideas and recipes - send us a note or schedule a session with study dietitian Kelly Morrow, MS, RDN, FAND today!
*Barramundi is a relative of perch and sea bass and is an affordable, quick cooking, mild tasting fish. It is becoming more popular and can be found in the freezer section of many grocery stores and at Costco.