Can a Mediterranean Diet Really Keep You Healthy?

By SANDRA HARRISON, MSA, RD

The Mediterranean Diet is a healthy eating plan that reflects a way of eating that is traditional in the countries that surround the Mediterranean Sea (Italy, Greece). It is receiving lots of buzz in pop culture and medical worlds.

Research published in The BMJ (formerly known as The British Medical Journal) has shown, based on an analysis of 1.5 million healthy adults, that the traditional Mediterranean diet can help with:

  • weight management
  • reducing the risk of heart disease, specifically associated with a lower level of low-density lipoproteins (“bad cholesterol”) that’s more likely to build up plaque deposits in the arteries.
  • reducing the risk of breast cancer (women who eat a Mediterranean Diet supplemented with extra virgin olive oil and mixed nuts)
  • reducing the risk of Type 2 diabetes

Eating this way has so very many positives even though a diet rich in poultry and fish may cost a little more than the average American’s diet. The preparation time is a wonderful investment in your wellness and a great way to spend time n the kitchen with your loved ones.

KEY COMPONENTS OF THE DIET:

  • Eat primarily plant-based foods, such as fruits and vegetables. Strive for 10 servings a day of antioxidant rich fruits and vegetables. Half your plate should be vegetables. Plant-based foods includes whole grains. Breads are eaten plain or dipped in olive oil. Consume legumes and nuts. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack.
  • Replace butter with healthy fats such as olive oil and canola oil. Monounsaturated fat helps lower low-density lipoproteins. “Extra virgin” and “virgin” olive oils are the least processed form and contain the highest levels of protective plant compounds that provide antioxidant effects.
  • Use herbs and spices instead of salt to flavor foods.
  • Eat fish and poultry at least twice a week: mackerel, trout, herring, salmon, sardines and albacore tuna – rich sources of omega 3 fatty acids.
  • Limit red meat to no more than a few times a month.
  • Get plenty of exercise.

FOODS NOT INCLUDED IN THE DIET

  • Red meat
  • Processed meat (sausage, hot dogs)
  • Sweets and other desserts
  • Eggs
  • Butter
  • Refined grains (white)
  • Trans fat
  • Highly processed food

 

EGGPLANT POMODORO PASTA

  • 2 tablespoons extra virgin olive oil
  • 1 medium eggplant (about 1 pound, cut into ½-inch cubes)
  • 2 cloves garlic, minced
  • 4 plum tomatoes, diced
  • ½ cup chopped pitted green olives
  • 2 tablespoons red wine or balsamic vinegar
  • 4 teaspoons capers, rinsed
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 12 ounces whole wheat angel hair pasta
  • ¼ cup chopped fresh parsley or basil

Heat water to boil.

Heat oil in a large skillet over medium heat. Add eggplant and cook, stirring occasionally, until just softened, about 5 minutes

Add garlic and cook, stirring until fragrant, 30 seconds to 1 minute. Add tomatoes, olives, vinegar, capers, salt, pepper and cook, stirring until the tomatoes begin to break down, 5-7 minutes.

Cook pasta in boiling water until al dente, about 6 minutes. Drain and divide the pasta among 6 bowls. Spoon the sauce over the pasta and sprinkle parsley or basil on the top.

NUTRITIONAL INFORMATION PER SERVING: 283 calories, 7 grams fat, 10 grams fiber, 50 grams carbohydrate, 10 grams protein

 

About the Author

Sandra Harrison, MSA, RD, is Supervisor of Clinical Nutrition Services for Lakeland Regional Health.

View other low-fat recipes, such as Strawberry and Avocado SalsaLow-Fat Caesar Salad Dressing and Pasta with Roasted Tomatoes, Squash and Broccoli, on Lakeland Regional Health’s blog page.

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