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The Atlantic diet, based on traditional eating habits in regions of Spain and Portugal, could help you switch up your snacking habits for a longer, healthier life, according to a dietitian. Recent research has linked the diet to a lower risk of chronic illness and potentially a longer life.
It has a lot in common with the Mediterranean diet, ranked one of the healthiest eating patterns in the world.
However, the Atlantic diet includes a wider variety of options, including more dairy, lean meats, seafood, nuts, and carbohydrates like potatoes, said Amanda Blechman, registered dietitian and director of health and scientific affairs at Danone North America.
"It's very plant-forward and nutrient-rich," she told Business Insider. "What I love about it is that it leaves room to make it more applicable and customizable to your unique preferences."
Following a flexible eating plan like the Atlantic diet can help you make healthier long-term choices, such as swapping out processed snack foods for nutritious but delicious alternatives.
"Too many changes at once aren't sustainable, so making small changes and incorporating foods you enjoy will increase your likelihood of continuing," Blechman said.
She shared four simple snack ideas to help you get started.
Blechman said one grocery store staple in her household is beans, a convenient way to make meals and snacks more filling and nourishing.
"We always keep beans around. They make it so easy to add fiber and a plant-based protein source," she said.
Beans are sometimes called longevity superfoods because they're a key food source in Blue Zones, areas where people live the longest, healthiest lives.
Adding more beans to your diet can also help you follow the more flexitarian eating style of the Atlantic diet and its Mediterranean cousin by eating meat in moderation. Consider using meat as more of a flavor enhancer than a main course, and try subbing in beans for half the meat in dishes like chili, stew, or even pasta sauce.
For bean-based snacks, try a simple spread like hummus or three-bean dip, or consider roasting some chickpeas for a crunchy option that can be sweet or savory.
Blechman (whose company sells yogurt, among other dairy products) is a big fan of Greek yogurt for its nutritional benefits, and she's not the only one.
Greek yogurt is rich in protein, which can help keep you full between meals, dietitians previously told Business Insider.
It's a complete protein, which means it contains all nine essential amino acids we need in our diets, along with vitamins and minerals like calcium, vitamin D, and B vitamins.
"When choosing foods, you want to assess the overall nutrition value and overall package," Blechman said.
Greek yogurt is a versatile ingredient, which makes it convenient to incorporate into your diet, she added. Try it with fruit and granola for a quick, satisfying breakfast or snack, blend it into sauces or dips, or mix it into baked goods.
For another protein-dense snack, look no further than humble tuna, according to Blechman. Paired with whole grain crackers, it checks many nutritional boxes by providing protein, healthy fats, and complex carbs.
You don't have to opt for tuna if you prefer salmon or even sardines since all kinds of seafood are encouraged on the Atlantic diet.
"So many kinds of fish are nutritious," Blechman said.
When you're craving a sweeter snack, Blechman said a combo of fruit and nuts is a filling choice packed with nutrients like fiber, vitamins, and minerals.
If fresh fruit isn't in season, frozen produce is just as nutritious and often more convenient and budget-friendly.
"I never want anyone to feel like nutrition is expensive and out of reach," Blechman said.
You don't necessarily have to forego other desserts or treats, either. While the Atlantic diet does emphasize whole foods, the focus is adding more healthy foods to your diet, instead of trying to cut back or deprive yourself.
"Naturally, as you incorporate good foods, there will be less space for less nutritious foods without feeling restrictive," Blechman said. "The best eating patterns are ones that incorporate a lot of nutrition foods but aren't too restrictive."
