If you know me, you know I don’t prescribe “diets” but rather a healthy way of eating with whole foods, mostly plants, eating with the seasons, and making at least half your plate fruits and vegetables.
There are so many different “diets” out there, and it can be so confusing for those who want to lose weight, maintain a healthy weight, live a healthy life, avoid disease, and age well. I feel pretty good about recommending the Mediterranean diet for many reasons. It’s a heart-healthy eating plan blending the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean.
Studies found that the Mediterranean diet is associated with reduced risk factors for cardiovascular disease. The Mediterranean diet is one of the healthy eating plans recommended by the Dietary Guidelines for Americans to promote health and prevent chronic disease. It is also recognized by the World Health Organization as a healthy and sustainable dietary pattern and as an intangible cultural asset by the United National Educational, Scientific and Cultural Organization.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil.
The main components of Mediterranean diet include:
· Daily consumption of vegetables, fruits, whole grains and healthy fats
· Weekly intake of fish, poultry, beans and eggs
· Moderate portions of dairy products
· Limited intake of red meat
Other important elements of the Mediterranean diet are sharing meals with family and friends, enjoying a glass of red wine and being physically active. If you look at the Blue Zones, the five regions in the world with the greatest percentage of octogenarians, the number one commonality for living a long and healthy quality of life is having a strong community, and that is where dining with family and friends comes into play. Sardinia, Italy, an island in the Mediterranean Sea, is one of these Blue Zones.
When we say enjoying a glass of red wine, this goes with the lifestyle, and means one glass for women, and at most two for men. When I visited friends in the south of France many years ago, they made their own wine, and served a splash in their water at lunch, which was eaten outdoors, and prepared fresh with ingredients brought back from the market that morning. After lunch, back to the market for fresh ingredients for dinner. Talk about eating with the seasons, and from nature’s bounty.
The Mediterranean Diet that nutritionists and medical professionals hold in high esteem, is not just about the food; it is truly a lifestyle. Here in the U.S., we can eat the same foods as they do, but we can also learn from their lifestyle and incorporate these ideas into our healthy lives. Being a part of a community, sharing meals with family and friends, eating with the seasons, growing a garden, using farmers markets and Community Supported Agriculture, learning to cook, shopping the perimeter, and limiting processed foods are all part of a healthy lifestyle.
Let’s get back to the basics of the food plan…
Plant based, not meat based
The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally.
This way of eating has just recently been recommended by the American Institute for Cancer Research. They’ve developed a new plate that helps us visualize what our plates should look like based on their research on nutrition science and cancer risk.
Healthy fats
Healthy fats are a mainstay of the Mediterranean diet. They're eaten instead of less healthy fats, such as saturated and trans fats from animal products, which contribute to heart disease.
Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein (LDL or "bad") cholesterol levels.
Nuts and seeds also contain monounsaturated fat.
Fish are also important in the Mediterranean diet. Fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.
What about wine?
The Mediterranean diet typically allows red wine in moderation. Although alcohol has been associated with a reduced risk of heart disease in some studies, it's by no means risk free. The Dietary Guidelines for Americans caution against beginning to drink or drinking more often on the basis of potential health benefits.
Eating the Mediterranean way
Interested in trying the Mediterranean diet? These tips will help you get started:
· Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables.
· Opt for whole grains. For starters, switch to whole-grain bread, cereal and pasta. Then start to experiment with other whole grains, such as oats, teff, amaranth, bulgur and farro.
· Use healthy fats. Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavored olive oil.
· Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
· Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it's lean and keep portions small.
· Enjoy some dairy. If you live around the Mediterranean Sea, you enjoy small amounts of cheese, and home-made Greek yogurt in moderation. It’s not layered on as we sometimes do with the Standard American Diet. Just like the wine recommendation, take caution with dairy products. If you would like to enjoy in small amounts, make sure they are high quality dairy products. Obviously if you are lactose intolerant, avoid dairy, or just have in small amounts. Instead of cows milk dairy, try sheep or goats milk dairy, as the casein molecules are smaller and more digestible.
· Spice it up. Herbs and spices boost flavor and lessen the need for salt. Oregano, basil, thyme, and rosemary are common herbs used in the Mediterranean diet.
The Mediterranean diet is a delicious and healthy way to eat, and live. If you are interested in trying the Mediterranean diet, join my 7-day Mediterranean Diet Program starting April 13, 2021. Learn more about it here.
Adapted from The Mayo Clinic