On the Greek island of Crete, where obesity rates are low and life expectancy is high, there’s a simple habit almost everyone follows, they start every main meal with a big plate of vegetables. It might be a crisp Cretan Village Salad drizzled with extra virgin olive oil, or a warm, comforting dish of briam (roasted zucchini, eggplant, potatoes, and tomatoes). By filling up on low-calorie, fiber-rich vegetables first, you naturally eat fewer high-calorie foods later in the meal without feeling deprived.

This “front-loading” of vegetables keeps you satisfied, balances blood sugar, and ensures you get a powerhouse dose of vitamins and antioxidants before anything else hits your plate.

The beauty of this trick is its simplicity, you don’t have to count calories, avoid your favorite foods, or cook elaborate dishes. Just start lunch or dinner with a generous vegetable course, prepared the Mediterranean way with olive oil, herbs, and maybe a sprinkle of cheese or olives for flavor.

Over time, this small shift can add up to big changes in how you feel, look, and eat, all while enjoying the fresh, vibrant flavors that make Greek island life so irresistible.

I have included our recipe for briam below.  I hope you love it as much as my family does!

If you feel like diving deeper into the Mediterranean way of eating and living, we invite you to explore our Mediterranean Diet Portal, a hub for transformative programs and delicious living. Whether you're looking to lose weight, improve your health, or simply enjoy more flavorful meals, there's something here for everyone:

Be well and eat well,

Bill Bradley, R.D
Mediterranean Living

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