Making It Mediterranean: Mediterranean Diet 101

If you’ve been reading any health news as of late, you may have come across the Mediterranean Diet.  The Mediterranean Diet recently tied for the top spot in healthiest diets per U.S. News experts. But, this is far from the first article to tout the health benefits of the Mediterranean Diet. The Mediterranean diet is a long-standing favorite, with good reason. For decades, the countries along the Mediterranean Sea have been studied.  A common finding being a reduced risk for cardiovascular disease. Many follow the diet in hopes of maintaining a healthy weight and avoid chronic disease.

Mediterranean Health Benefits

While the the research revolving around the Mediterranean diet continues to increase, as does the evidence supporting remarkable health outcomes.  The research doesn’t stop with improved cardiovascular health. Chronic disease as whole seems to be reduced with such dietary changes.  Research has found improved brain function and eye health, lower risk of cancers, decreased risk of heart disease and diabetes, reduced blood pressure and bad cholesterol, improved rheumatoid arthritis, better fertility, and a longer life span to boot.

The research continues to grow. There is no surprise the Mediterranean diet tied for the top spot. As research has continued to mount, the topic has shifted.  Currently, researchers are looking for evidence on its effect on inflammation, anti-aging, and weight loss.

While a single nutrient or food is not the focus, it is believed the health benefits stem from the high levels of unsaturated fats, fiber, vitamins and minerals, as well as phytochemical levels. Stay tuned. The research continues.

The Picture of Health

The Mediterranean diet differs from many diets in that it doesn’t have strict guidelines. This diet isn’t really a diet at all, rather a lifestyle. The general consensus is to focus mainly on vegetables, fruit, whole grains, beans/legumes, nuts, olive oil, herbs, and seafood.  While emphasis is taken away from sweets and red meat.  Think of it this way:

• Usually:

  • Whole Grains: Think of foods like barley, buckwheat, bulgur, farro, oats, polenta, brown rice, whole wheat breads, couscous, and pastas.
  • Vegetables: While the list is long and hard to include everything, shop for artichokes, arugula, beets, broccoli, Brussels sprouts, carrots, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, mushrooms, mustard greens, okra, onions, peppers, and sweet potatoes.
  • Fruits: You’ll find fruits such as apples, apricots, avocados, berries, clementines, dates, figs, grapefruits, grapes, melons, olives, oranges, pears, pomegranates, and tomatoes.
  • Legumes:  Make sure to stock up on plenty of chickpeas, cannelloni beans, borlotti beans, lentils, kidney beans, and fava beans
  • Nuts and Seeds: There is no shortage of almonds, cashews, hazelnuts, pine nuts, pistachios, sesame seeds, and walnuts.
  • Seafood: Be sure to enjoy plenty of clams, crab, flounder, lobster, mackerel, mussels, oysters, salmon, sardines, sea bass, shrimp, tilapia, tuna, or yellowtail.  Try it baked, not fried!
  • Herbs:  The Mediterranean diet is full of flavor from anise, basil, bay leaf, cloves, cumin, fennel, garlic, marjoram, mint, oregano, parsley, pepper, rosemary, sage, tarragon, thyme, and even za’atar.
  • Oil: Olive oil is the shining star of most Mediterranean dishes.

• Sometimes:

  • Poultry: Lean meats are popular amongst this diet. Try chicken, duck, and fowl.
  • Eggs: An additional source of protein in the Mediterranean diet comes from eggs. Look for a variety of eggs like those from chicken, duck, and quail.
  • Dairy: Popular dairy products include cheese and yogurt. Look for brie, chevre, feta, haloumi, manchego, parmesan, pecorino, ricotta, and yogurt.

• Rarely:

  • Red Meat: While consumed rarely, those following these guidelines will occassionally indulge in beef, goat, lamb, or pork.  Leaner cuts are more widely used.
  • Sweets:  Lastly, you don’t have to be a stranger to sweets to follow these guidelines. In place of sugar-laden treats, those in the Mediterranean savor foods like cheese and fruit, biscotti, sorbet and dark chocolate.

Making Mediterranean Reality

We can all agree we want to live longer, healthier lives.  However, sometimes that is easier said than done.  For those unaccustomed to this eating pattern, preparing Mediterranean meals can be a challenge.  Follow these tips to keep your kitchen Mediterranean.

• Whole Foods: Focus your diet on the “Usually” and “Sometimes” sections above. When in doubt, eat plenty of fruits and vegetables daily.
• Limit Saturated Fats: Opt for olive oil in cooking when you can. Avoid heavy use of butter and margarine in your cooking.
• Water: You can’t say it enough. Drink plenty of water. Water is the main source of hydration in Mediterranean diets. However, don’t be afraid to embellish with a glass of red wine occasionally.
• Herbs and Spices: Attempt to flavor your dishes with herbs and spices before using salt. The antioxidants will promote health while reducing the amount of salt you take in on a daily basis.
• Amp Up Your Salad: Lastly, forget the boring salad. The Mediterranean diet provides ample toppings to “beef” up your salad. Make it a balanced meal by using plenty of toppings. Add whole grains like quinoa, legumes like chickpeas, veggies like peppers, fruits like avocado, a little salmon, and a drizzle of olive oil dressing to boost your greens.

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