How to incorporate some Greek dietary traditions into your eating habits?

Mediterranean diet is popular among the dieters for being low in calories and high in proteins. It has been linked to lower rates of cancer, obesity, Alzheimer's disease, and—most recently—heart disease.

1. Make your own salad dressing. Greek salads are light, refreshing, and healthy—thanks in part to their simple and easy-to-make dressings. To make your own (and avoid the added sugars and preservatives found in many store-bought brands), simply combine heart-healthy olive oil with vinegar or lemon juice and a touch of honey. Toss your dressing with a mix of romaine lettuce, fresh mint, olives, tomatoes, cucumber, onion, feta cheese, and sliced chicken breast, for an authentic Mediterranean lunch or dinner.
2. Sneak in spinach. Spinach and feta cheese is a classic Greek combo, often baked together into savory egg dishes and pastries, such as frittata and spanakopita. The versatile green can also be served raw in a salad. Packed with lutein, calcium, folate, potassium, and fiber, spinach can help protect your vision, your bones and your heart—plus, it's at least 90% water, which means it may also help you lose weight, too.
3. Serve a side of potatoes. Potatoes may get a bad rap based on their high carbohydrate content and the ways we tend to prepare them in America (chips, fries, or covered in cheese), but on the island of Ikaria, they're just part of a balanced diet. Roasted with olive oil, salt, and pepper, potatoes are a filling, nutrient-rich side dish. Plus, they're high in Resistant Starch, which can help burn body fat.
4. Eat red meat sparingly. In a traditional Mediterranean diet, red meat isn't an everyday thing; rather, local pork or lamb may be served, in small portions, at special events and holidays. When you do eat red meat, opt for healthy cooking techniques like grilling and roasting. And don't keep meat over an open flame for too long; those charred bits around the edges have been shown to contain carcinogenic compounds.
5. Swap in shellfish. Tired of chicken? Change up your go-to dinner dish by using shrimp instead. The low-fat, protein-rich shellfish, abundant in Mediterranean cuisine, goes great over pasta with lemon and olive oil, or in a souvlaki-style flatbread wrap with veggies.
6. Snack on real foods. Instead of chips and store-bought dips usually loaded with saturated fat and empty calories, Ikarians tide themselves over between meals with smarter snacks—like raw vegetables and protein-rich dips made from Greek yogurt, beans, or lentils. The key thing with the Mediterranean diet is eliminating processed foods and limiting sugar intake. For a healthy snack with loads of flavor, whip up a Greek-inspired garlic and herb dip made with low-fat yogurt, dill, chives, and lemon juice.
7. Try a salmon burger. Instead of a traditional hamburger, whip up a batch of heart-healthier salmon patties. The Mediterranean diet encourages eating plenty of fish and seafood, which are rich in heart-healthy omega-3 fatty acids, in place of red meat. Crumbled feta cheese and cucumber slices add flavor and a Greek flair to salmon burgers, without a ton of extra calories.
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