Happy January, and welcome 2025! We usually ring in the new year by celebrating the Mediterranean Diet – named the #1 Best Overall Diet for 2025 by US News and World Report, and Good Housekeeping.
However, many of the building blocks of the Mediterranean Diet are also shared by other heritage diets. So, this January, instead of celebrating with the Mediterranean Diet Challenge, we are expanding our celebrations to include all Oldways heritage diets!
Our Heritage Diet pyramids have a lot in common. Although diverse in their foods and flavors, heritage diets share a foundation of fruits, vegetables, whole grains, legumes, nuts, seeds, herbs and spices. These nourishing food traditions have been inherited and passed down over generations, by people working for a healthier and happier world.
We welcome you to join us in participating. To get us started, here are five simple habits that you can slowly incorporate for a healthier, happier and more delicious year!
1. Eat More Plants
Around the world, many, if not most, societies have traditionally relied heavily on plant foods, with small amounts of animal proteins. Not only is this good for you, but it is good for the planet!
Though you may not be ready to eat fully vegetarian or vegan, you might consider modest changes that reduce meat consumption. Instead of meat as the main dish, try using smaller quantities of meat to enhance the flavor of a meal. For example, adding a bit of crispy pancetta or a ham hock to a big pot of beans is an inexpensive way to add meaty, umami flavor and texture. The same goes for pasta, soups, stews, pizza, flatbreads, grain bowls and more.
Oldways heritage diet recipes and resources are the perfect place to learn about traditional plant-forward meals. With dishes like spiced red lentil soup, a tofu and noodle stir fry, black bean quesadillas, or maple walnut teff porridge, you won’t even miss the meat.
We have several plant-based resources:
2. Cook at Home More Often
Home cooking is a pillar of traditional heritage diets and one of the best ways to take control of your health!
Cooking connects us to the food we eat, preserves the techniques that societies have developed over generations, and can be an incredibly enjoyable activity. You don’t need to be an expert! However, we do have some expert tips to get you started.
3. Start Small
Instead of a complete overhaul, which could feel overwhelming instead of inspiring, start with small changes! We recommend simple swaps — try cooking with olive oil instead of butter, swapping out white bread for whole grain bread, using Greek yogurt in place of sour cream, or flavoring dishes with fresh herbs, spices or citrus instead of salt!
As our VP of Nutrition Programming Kelly LeBlanc would say, “Every bite counts!” Small changes can lead to big results!
4. Keep it Simple
Fill your pantry and freezer with healthy staples like whole grain pasta, canned beans, canned seafood and frozen produce — that way, on days you are feeling unmotivated, you have nourishing ingredients to fall back on.
Check out You Can Do It: 360 Clever Ways to Use Pantry Staples, a free e-book filled with hundreds of creative ways to use pantry supplies.
5. Find Joy
Eating healthy does not have to be boring — it should be delicious and fun. For some, joy is a comforting bowl of pasta with a drizzle of olive oil, fresh vegetables and a sprinkle of traditional cheese. For others, it could be a hearty bean stew with lots of herbs and spices. Try new things and find what you love! Experimenting with flavors from different cultures that you may not have tried before keeps mealtime exciting.
For us, the joy around food comes from who we share it with! The table has always played a role here at Oldways: it has been a place for us to gather and talk about food issues, learn about new cultures, and enjoy dishes from around the world. But when we think about the importance of coming together for meals with family or friends to share traditions and good times, there is an even deeper meaning to it.
We hope these tips inspire you to make 2025 the healthiest and most delicious year yet!
For more heritage diet inspiration, check out two BRAND NEW resources: Oldways Heritage Diet Meal Plans and Heritage Cooking For One!
Plus, explore nourishing recipes and helpful resources on our website, or join our Facebook group community!
Leave a comment