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A few questions come to mind: What is the “Mediterranean
Diet?” Can one “diet” really represent 21 countries that
boarder the Mediterranean Sea? What does this have to do
with those of us living in northwest Ohio?
In general, the Mediterranean Diet (or Healthy
Mediterranean-Style Pattern) is a diet high in fruits,
vegetables, fish and unrefined foods. In addition to those
food groups, there is an emphasis on whole grains, legumes
and nuts. This eating pattern limits foods with added sugar,
refined grains, saturated fat foods and high-sodium foods.
The Healthy Mediterranean-Style Pattern encourages healthy
fats, such as olive oil and using herbs and spices to flavor
foods. Not only is it healthy, but it is also tasty!
Although there is nothing wrong with calling it a “diet” the
newly published 2015-2020 Dietary Guidelines for Americans
does not use the word “diet” but does promote the “Healthy
Mediterranean-Style Pattern.”
The new Dietary Guidelines for Americans offers a couple of
eating-style patterns as a way to encourage individuals to
make healthy choices about food based on their personal
preferences. This is a way for Americans to plan their
healthy eating and possibility benefit from the research
studies that have looked at the associations between the
Mediterranean-Style eating patterns and health. What are the
personal health benefits of eating foods promoted by the
Healthy Mediterranean-Style Pattern?
The Mayo Clinic summarized previous research that has shown
the traditional Mediterranean diet has been associated with
reduced risk of death from heart disease and cancer as well
as a reduced incidence of Parkinson’s and Alzheimer’s
diseases.
The newest published study has supported previous research
that shows health benefits for the heart. This study looked
at more than 15,000 people in 39 countries around the world
who are currently living with stable heart disease. Those
who ate more of the foods promoted in the Mediterranean
style diet had fewer heart problems compared to those who
did not eat as much seafood, fruits and vegetables, etc.
We don’t live near the Mediterranean Sea – although we are
fortunate to live near Lake Erie! There are not olive trees
growing in northwest Ohio but we do have a nice selection of
Mediterranean restaurants in the area. How can we eat along
the lines of the Healthy Mediterranean-Style Pattern?
·
More Plants! Increase fruits and vegetables on the plate. In
addition to eating a little less red meat, use legumes and
nuts as plant based foods from the protein food group. When
choosing vegetable recipes, go light on additions such as
salt, butter, or cream sauces.
·
Go for the good fats. Use olive oil or another vegetable oil
in place of solid fats when cooking and use oil-based
dressings and spreads on foods instead of those made from
solid fats. In addition to oils used for cooking, some of
the promoted foods are also high in good fats like nuts and
fish.
·
Go fish. Eat seafood at least twice a week. Instead of
eating other meat sources for protein, swap it out for a
fish option. Seafood can be prepared in many different ways
so choose an option other than fried.
·
Increase the flavor with a variety of herbs. While each
region of the world might use different herbs and spices,
some of the common ones used in seasoning the Mediterranean
are also very accessible in northwest Ohio. Not only are
most of these herbs easy to find at the grocery store, but
most of them can also be grown in gardens or found fresh at
the farmers’ markets. Here are some of the common,
non-sodium ways to flavor Mediterranean food: basil,
cilantro, chives, fennel, garlic, ginger, mint, onion,
oregano, parsley, rosemary, sage, saffron and thyme.
Resources: Mayo Clinic, 2015-2020 Dietary Guidelines for
Americans, 8th edition and Oldways
nonprofit food & nutrition education organization.
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