Seasonal, local, and mindful eating for a connected lifestyle
Earlier this year I kept seeing this all over social media and in articles. Suddenly, there was a resurgence of the Atlantic way of eating. What is the Atlantic approach? Often, people think it is similar to the Mediterranean approach, and they are alike in that they focus on foods traditionally grown in a specific geographic region. While the Mediterranean approach applies to the Mediterranean, the Atlantic approach, also known as the Southern European Atlantic (S.E.A.D), is based on traditional eating in Spain and Portugal.
The Atlantic lifestyle emphasizes seasonal, local, fresh, and minimally altered foods. What does that look like? You’ll find fish and seafood, beef, pork, poultry, even wild game. Olive oil is central, along with dairy like milk and cheese, plus vegetables, fruits, grains, potatoes, nuts, and legumes. Wine is included as well. The S.E.A.D approach also encourages cooking methods like boiling, grilling, baking, and stewing. Meals are often family style, which fosters connection. None of this is particularly new, so why the renewed attention?
Recent studies have explored this eating pattern. In February 2024, the Journal of American Medical Association published a secondary analysis of a randomized trial with 574 participants observed from March 3, 2014, to May 29, 2015. Families were randomly selected from National Health System records and assigned to either an intervention group or a control group. The secondary analysis occurred between March 24, 2021, and November 7, 2023. Researchers looked at whether a six-month period following the atlantic lifestyle improved metabolic outcomes and environmental impact. People following the atlantic approach saw reductions in waist circumference, central obesity, and improved HDL cholesterol. Blood pressure, triglycerides, and fasting glucose did not change much.
Another point that stood out to me involved participants who started with metabolic syndrome. Of the 117 people in this category, about one-third no longer met the criteria after six months. This suggests the Atlantic approach mainly helped those who had not yet developed metabolic syndrome. It’s possible participants shifted their usual eating habits because of the study, but the result is still noteworthy.
Does this mean everyone should start eating the Atlantic way? Possibly. When looking at the studies bringing the Atlantic lifestyle into headlines, it seems logical. If you listen to my podcast, Salad with a Side of Fries, or work with me as a coach, you know I focus on this often. Key aspects of the atlantic approach emphasize nutrient-rich foods and connection through family-style meals. These practices support overall well-being whether or not you follow the studies exactly.
My personal take is that the quality of the food matters most. The findings support what I share regularly with clients and listeners. I’d love to see more research on food quality since rising rates of disease align with increasing consumption of highly altered ingredients, factory-farmed protein, and new-to-nature molecules in our bodies. Perhaps it’s less about eliminating certain foods and more about the quality of what we eat. If you watch plant-based documentaries, consider this too—what is the source and quality of the protein you’re eating rather than just removing it entirely?
One more thing that stood out is the cooking methods in the atlantic approach. Boiling, grilling, baking, and stewing help maintain nutrients in foods while keeping meals satisfying.
Here’s what we want to remember: food quality matters, eating thoughtfully matters, and sharing meals with others matters. These studies are interesting, yet not shocking. We’ve known for years that eating protein, seasonal fruits and vegetables, grains, and fats while minimizing highly altered foods supports well-being—whether in the Atlantic region, Europe, or anywhere else.