Why is the European Diet so Much Healthier? And 10 Tips to Follow the Diet at Home!

I recently returned from an almost two month trip in Europe. Most of my time was spent in Spain but I also spent time in Denmark and France. It is no surprise that the Mediterranean diet (southern Europe – Spain and France) is much healthier than the traditional American diet but Europeans in general also follow a much healthier diet and lifestyle than Americans.

Health Benefits of the European Diet

·        Lower risk of heart disease

·        Lower risk of diabetes

·        Lower risk of certain cancers

·        You live longer!

Differences Between the American and European Diets

               Why are the European diets so much healthier? It has to do with the ingredients they use, how they use them, and their lifestyle:

·        More fresh, local ingredients

·        Tighter restrictions on what can be put into food

·        More home cooked meals

·        More time spent eating meals: think sitting down and enjoying

·        Focus on socializing during meals

10 Tips for Following the European Diet:

1.      Cook at home!

a.      Try creating weekly meal plans to make this easier and more time efficient

2.      Cook with olive oil

3.      Have fruits and vegetables at every meal

4.      Sit down and take time to eat your meals

a.      No distractions (TV, phone, laptop, etc)

b.      It takes 20 minutes for your brain to tell your stomach you are full, so try to have at least 30 minutes to eat

5.      Eat more fish

a.      Aim to have fish at least twice a week

6.      Snack on nuts

7.      Have fruit or yogurt for dessert

8.      Try to purchase local

9.      Use whole grains

10.   Make meal time, social time

a.      Sit down and eat with the family

b.      Invite friends over