What is the Mediterranean Diet?
Simply put, this diet focuses on plant-based foods and healthy fats. Think about it, it's based on the way people in countries around the Mediterranean Sea (e.g. Greece, Italy) ate years ago. Here's what we typically eat in this diet:- There are plenty of vegetables, fruits, beans, lentils, chickpeas, and nuts. It's great if you can eat several different types of colorful vegetables and fruits a day.
- A good amount of whole grains . That means things like brown rice with bran, buckwheat, bread made from mung bean flour, and pasta.
- Extra Virgin Olive Oil (EVOO) is a type of fat that is beneficial to the body. We will talk about this in more detail later.
- Fish, especially fish rich in omega-3 fatty acids, such as salmon, tuna, mackerel, and herring.
- Moderate amounts of natural cheese and yogurt.
- Red meat is eaten very little, or almost not at all. Instead, things like chicken and fish are chosen.
- It is best to consume as little or no sugary foods, sugary drinks, and butter as possible.
- Some people drink a little wine with their meals, but if you don't already drink wine, this is not something you should start doing.
It is best to seek the help of a dietitian to tailor this diet to suit your health, allergies, and preferences.
What are the benefits of this Mediterranean diet?
The benefits you get from this diet are not just one or two, but many!- It reduces the risk of developing cardiovascular disease. That is, it helps reduce the risk of heart attacks and strokes.
- Helps you maintain a healthy weight.
- Helps maintain healthy blood sugar levels, blood pressure , and cholesterol levels.
- Reduces the risk of metabolic syndrome.
- It helps maintain a balance of beneficial bacteria (gut microbiota) in the digestive system, which is very important for our overall health.
- Reduces the risk of developing certain types of cancer.
- As we age, brain function declines.
- Helps you live a long, healthy life.
- Limit saturated fat and trans fat. Although our bodies need some saturated fat, too much can increase bad cholesterol (LDL cholesterol). When this LDL cholesterol increases, fat can build up in the arteries (atherosclerosis) and lead to heart disease. Trans fats have no health benefits. Both of these “bad” fats can cause inflammation in the body.
- Encourage unsaturated fats, such as omega-3 fatty acids. These help maintain healthy cholesterol levels, support brain health, and reduce inflammation. Also, a diet high in unsaturated fats and low in saturated fats can help control blood sugar levels.
- Limit sodium. Eating foods high in salt (sodium) can increase blood pressure. This increases the risk of heart attack and stroke.
- Refined carbohydrates, or sugar, are limited. These foods cause blood sugar levels to spike quickly. They also provide little nutritional value to the body, and are almost devoid of fiber.
- Focus on foods high in fiber and antioxidants. These nutrients help reduce inflammation throughout the body. Fiber helps move waste through the colon and helps maintain healthy blood sugar levels. Antioxidants are substances that protect cells from free radicals and protect against cancer.
What foods belong to the Mediterranean diet?
We've talked about it a bit before. This diet encourages us to eat more of certain foods (like vegetables, fruits, and whole grains) and limit other foods . When you're ready to go to the store, you're probably wondering what to buy. Here are a few examples:Good things to eat regularly:
- Vegetables: Anything like spinach, kale, spinach, okra, pumpkin, carrots, beets, tomatoes, cucumbers, cabbage, cauliflower, broccoli.
- Fruit: Anything you like, like bananas, mangoes, papayas, pineapples, oranges, grapefruits, berries. Eat seasonal fruits if possible.
- Nuts: Chickpeas, lentils, green beans, peas, beans. Nuts (unsalted) such as almonds, cashews, and walnuts.
- Whole grains: brown rice, oats, barley, millet, whole-wheat bread, pasta.
- Fish and seafood: Salmon, tuna, mackerel, herring, shrimp, squid, etc. It's best to eat them at least twice a week.
- Chicken: Skinless, cooked with less oil.
- Eggs: several times a week.
- Dairy foods: yogurt (especially Greek yogurt), cheese (in moderation).
- Herbs and spices: Things like garlic, ginger, turmeric, cinnamon, coriander, cumin, and curry add flavor and goodness.
- Healthy fats:Extra virgin olive oil, avocados, olives, nuts.
How are the meal sizes?
Filling your plate with nutritious foods is a good start. But how much should you eat? It's best to talk to a dietitian for advice that's right for you. But to give you a general idea, here's a quick guide:- Vegetables: At least 2.5 cups per day (think, at least two types of vegetables at one meal).
- Fruit: At least 2 pieces a day.
- Whole grains: about 170-200 grams per day (e.g. 1 cup of rice, 2 slices of bread).
- Protein (fish, chicken, beans): About 150-200 grams per day.
- Dairy foods: 2-3 cups per day (e.g., one yogurt, one glass of milk).
- Olive oil: 2-4 tablespoons per day.
How to prepare a Mediterranean diet?
Before making any major changes to your diet or starting a new eating plan, it's important to talk to your primary care physician (PCP) or a dietitian. They can help you make adjustments based on your health and help you make the necessary changes. They may also be able to give you recipes that you can make at home. In general, when thinking about meals, stick to a few familiar, easy-to-make options for breakfast, lunch, dinner, and snacks. The more variety, the better. Don't get bored with the same foods. Fortunately, the Mediterranean diet offers plenty of room for experimentation. Here are some examples:Breakfast
A hearty breakfast to start the day:- Steel-cut oats with fresh berries and ground flaxseed.
- A slice of crusty bread with nut butter and a nutritious smoothie.
- Greek yogurt with fruit and walnuts.
- An egg white omelet with fresh, seasonal vegetables.
Lunch
Get nutrition and energy during the day:- A whole-grain pasta salad with lots of fresh vegetables.
- A roasted portobello sandwich and a cup of nutritious vegetable soup.
- A quinoa and salmon salad.
Some lunches can be easily taken on the go if you prepare them the day before.
Dinner
End the day with a nutritious, delicious meal:- Salmon with mango salsa.
- Cod with lentils.
- Roasted chicken with less oil, topped with cannellini beans.
- Savory chickpea and spinach “pancakes for dinner”.
- A black bean burger with crispy buns and roasted beetroot.
- A heart-healthy pizza.
To add more nutrients and color, make something like a cucumber salad, or an orange, fennel, and mint salad. Simply toss some mixed greens with a nutritious Mediterranean dressing.
Snacks
It's easy to grab when you're hungry when you've portioned and prepared it in advance:- A handful of nuts and seeds (low salt or unsalted).
- Fresh fruit (if possible, whatever is in season in your area).
- Nonfat Greek yogurt and a piece of dark chocolate (at least 70% cocoa).
- Whole-grain crackers with hummus.
- Raw vegetables, with a fat-free Greek yogurt dip.
What foods are not good to eat on the Mediterranean diet?
There are no strict rules on this diet that say "you can't eat these things". However, we are encouraged to limit certain foods as much as possible. Here are some things to reduce as much as possible:- Any food with added sugar: baked goods, ice cream, even some granola bars.
- Any drink with added sugar: fruit juices, sodas.
- Beer and liquor.
- Foods high in sodium (salt) or saturated fat.
- Refined carbohydrates: white bread, white rice.
- Highly processed foods: Some types of cheese.
- Fatty or processed meats: like sausages and bacon.
What is the Mediterranean Diet pyramid?
This is one way to see how much of each food you should be eating. Different organizations have created slightly different versions of this pyramid. But all pyramids recommend eating more vegetables, fruits, whole grains, and extra-virgin olive oil, and limiting red meat and sweets. This Mediterranean food pyramid is different from the Food Guide Pyramid, which was created by the US government in the 1990s.What is the relationship between lifestyle and the Mediterranean diet?
To get the most out of your diet, try these things:- Exercise regularly, with others if possible.
- Stop smoking or using tobacco products completely.
- Get together with family and friends to cook and eat.
- Get into the habit of cooking at home rather than eating out.
- Whenever possible, choose locally sourced foods that are available in your area and are in season.
Can this diet be vegetarian?
Yes, you can. If you are a vegetarian, you can easily follow this diet by eliminating meat and fish. Then you will have to get your protein from plant-based sources like nuts and beans. Ask a nutritionist for more information about this.Can this be gluten-free?
Yes. You can make recipes without gluten. Talk to a nutritionist about this too and get help making the necessary changes.Can't I use regular olive oil instead of extra virgin olive oil (EVOO)?
It’s best to use regular olive oil instead of a saturated fat oil like palm oil. However, for the best benefits, choose Extra Virgin Olive Oil (EVOO). One important thing to know before starting this Mediterranean diet is that not all olive oils are created equal. This diet specifically recommends using EVOO. The reason for this is its healthy fat ratio. That means EVOO has more healthy (unsaturated) fats than bad (saturated) fats. EVOO is also high in antioxidants.Antioxidants protect your cells from damage, so they protect your heart and brain, and reduce inflammation in the body. Because the way regular olive oil is made is different, it has fewer of these antioxidants.In a world with so many diets, it can be difficult to find the one that's right for you. But research has shown that the Mediterranean diet is particularly beneficial for those at risk of heart disease. In addition to protecting the heart, it can help prevent and control a number of other diseases.
Finally, things to remember (Take-Home Message)
As with any diet plan, it's important to talk to a doctor or nutritionist before you start. They can help you make sure the plan is right for you and help you make changes if necessary. Also, tell your family and friends about your new goal. Get them involved in meal preparation and eating together. When you have a supportive group, it's much easier to stick to this diet in the long run. Remember, this is not a temporary diet, but a transition to a healthy lifestyle! So, start small and try to make this delicious, nutritious diet a part of your life.`Mediterranean Diet, Healthy Eating, Heart Health, Weight Management, Healthy Lifestyle, Olive Oil, Nutrition
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