Diets also emphasize eating seasonally, an important lesson we can all learn no matter where we are in the world. When food travels shorter distances, more of its nutritional value remains intact and less preservatives are needed to maintain freshness. “Eating seasonally, as advocated by the Atlantic Diet, ensures that your fruits and vegetables are at their peak nutritional value and taste,” explains Ludlum-Laing. “Seasonal eating supports local agriculture and reduces the environmental impact associated with transporting food over long distances. It also allows for a variety of produce to be available year-round, providing a variety of nutrients and plants essential for health. It also promotes a diverse diet because of the availability of chemicals.”

If you’re intrigued, here are some of the main components.

Meat in moderation

While other diets, including the Mediterranean diet, are not completely meat-free, the Atlantic diet focuses on high-quality meats such as pork and lamb, which are rich in nutrients such as iron, iodine, and zinc. However, how you consume your meat is important if you want to reap its nutritional benefits. “Be careful with how you cook your meat, as this can affect its nutritional value,” Pillai advises. “Before cooking, remove any visible fat from the meat, as well as choose leaner cuts of meat. Baking or roasting means you should add minimal fat when cooking. , meaning any exposed fat from the meat can drip into the roasting tray and be discarded.” A rich, meaty stew, or Cooked, a staple dish from northwestern Spain, usually consisting of slow-cooked meat in a pot with legumes and vegetables, an excellent combination both in terms of taste and nutritional value. “It’s also important to be conscious of what you serve with meat. Always keep in mind that high-fiber plant foods contain many nutrients and are ideal to be eaten with meat. Anything from roasted or steamed mixed vegetables to a hearty side salad with mixed beans can balance out your meal and make it even more nutritious,” adds Pillai. . Cooking meat this way breaks down connective tissue, making it easier to digest and also increasing the availability of nutrients such as collagen.

eat dairy products

Given that Spain is the home of Manchego, and that Portuguese people have a healthy appetite for eggs (on average they eat 220 of each per year), eggs and dairy products are prominent in the diet. No wonder it’s a feature. Often referred to as nature’s multivitamin, eggs are considered a nutritional powerhouse. That’s because eggs are a complete form of protein, containing all nine essential amino acids that the body needs but cannot make. Surprisingly, they also contain small amounts of all the vitamins and minerals your body needs to function, including choline, a little-known B vitamin that plays a role in brain health. Cheeses like Manchego are similarly good sources of protein and contain important minerals like calcium, which are necessary for healthy bone growth. Aging also breaks down much of the lactose, making it a good option for people who are sensitive to lactose.

Think of fatty fish

Fatty fish such as anchovies and sardines often appear in Spanish and Portuguese cuisine, and are delicacies that we should all eat more often. Fatty fish is not only rich in protein, but also rich in B vitamins, vitamins A and D, and the minerals iron and zinc. It’s also a good source of omega-3s, which have powerful anti-inflammatory properties and are associated with reducing a wide range of conditions, including depression, anxiety, and heart health.

praise the potato

For years, we’ve been led to believe that sweet potatoes have better nutritional value than white potatoes, but that’s not the case if you follow the Atlantic diet.Considering how widespread they are, it’s no surprise that they’re celebrated spicy potatoes Tortillas are a regional dish. “Potatoes provide a wide range of nutrients to our diet, including high levels of vitamin C, potassium, and certain B vitamins,” says Pillai. “Potatoes, especially when eaten with their skins on, provide dietary fiber that nourishes the gut microbiome and plays a role in our health, including immunity, digestion, and hormonal regulation.” Maximize Potato Flavor If you want to make the most of it, eat it cold. In their raw state, potatoes contain type 3 resistant starch. This is reversed through the cooking process, allowing the body to digest it, but when it is cooled and eaten, the starch reverts to resistant starch. Resistant starch is important from a health perspective because it is difficult to digest and passes through the body’s systems directly into the large intestine. Once there, the prebiotics in potatoes feed your gut microbes and improve the overall health of your microbiome environment.

choose olive oil

It is not surprising that olive oil is the basis of almost all foods eaten and prepared in the Atlantic diet. Spain is the world’s largest producer of olive oil, with olive cultivation in Spain accounting for 30.2% of global production and 41% of EU production. In fact, its health properties are so valued that some Spaniards drink a glass of olive oil in the morning as a daily tonic. Although Portugal cannot boast of the same statistics, it is still the center of Portuguese cuisine. An excellent source of healthy monounsaturated fatty acids, polyphenols, and antioxidants, olive oil can help regulate blood pressure levels, improve circulation, and reduce chronic inflammation, all of which can reduce heart disease. reduce the risk of chronic diseases such as For the best, choose cold-pressed extra virgin varieties. This means the quality is not compromised and the health benefits are preserved.