Have you tried the Mediterranean diet?

Dr. Darlene

February 5, 2020

Health and Wellness

I think it's a great, healthy eating pattern for those who have not been successful on restrictive caloric diets.

Many nationalities line the Mediterranean sea (Greece, Spain, Israel, and others). Thus there is no single Mediterranean Diet. While the dishes differ slightly from region to region, they all share some common traits that have come to be known as the Mediterranean Diet. The health and longevity of people living in this area are associated with their dietary choices. The Mediterranean Diet is an eating pattern unlike low-carb and calorie constrained diet plans; the Mediterranean Diet is more of an eating pattern that follows more closely to a healthy, balanced diet with lean protein, veggies, and the right fats. With it, you can lose or maintain your weight while improving cardiovascular health. There is less emphasis on counting calories and more focus on eating healthy foods. Foods to eat daily: • vegetables • fruit • whole grains • beans • nuts • legumes • olive oil Food to eat several times a week: • fish • seafood Food to eat in moderation: • poultry • eggs • cheese • yogurt Food to limit: • Red meat • sugary snacks ad processed foods

Mediterranean diet - the eating environment

The majority of mels in a Mediterranean diet are cooked from scratch versus eaten in a restaurant. Food is given respect and consumed with ample time allocated, usually with family and friends. Eating in front of the TV or alone is uncommon. Fresh fruit and nuts are the snacks of choice. Processed foods are rarely available and not available for consumption in moments of weakness. Red wine, on the other hand, is acceptable with some meals.

What to eat for Breakfast on a Mediterranean Diet

Breakfast is a big deal in southern Europe, the Middle East, and Northern Africa. Many healthy options can be easily and quickly prepared here in the US as well. Here are a few examples. • Eggs - scrambled, sunny side up, over easy, hard-boiled, poached. Whatever. Use olive oil instead of butter • Cottage cheese and other light, fresh cheese, alongside fresh diced fruit or vegetables • Avocado - sliced or mashed, with a dash of lemon juice, salt, and diced tomatoes • Hummus - in many mid-east cultures, freshly made, warm hummus is a breakfast mainstay, with added tahini, a small salad, and lots of olive oil drizzled on top. • Oatmeal - whether it's instant or overnight oats, use plain, unflavored oatmeal and added fresh fruit • Greek yogurt - a no brainer. Opt for plain yogurt with fresh or frozen berries.

What to eat for Lunch on a Mediterranean Diet

Lunch is an excellent opportunity to load up on voluminous fresh greens that will fill you up without leading to excessive tiredness an hour later. Examples: • Big greens salad with a side of protein such as lentils or chickpeas • Greek salad with olives and feta cheese • Whole wheat pita, hummus, and sliced vegetables, avocados • Wrap with greens, tuna, salmon or chicken breast • Vegetable soup with beans and a side of salad.

What to eat for Dinner on a Mediterranean Diet

There is an endless assortment of dishes that can create healthy, colorful, and tasty dinner dishes. Add lots of vegetables on the side. • Couscous with cooked vegetables and chicken bits • Oven grilled fish with olive oil, crushed garlic, and cherry tomatoes • Whole wheat pasta with pesto sauce • Rotisserie chicken.

Snacks that are part of a Mediterranean Diet

• Nuts, nut mixes, and trail mix • Dried fruits such as dates, apricots, and raisins • Peanut butter and other nut butters • Fresh fruits - apples, grapes, berries, citrus, etc. • Fresh vegetable - baby carrots, cherry tomatoes, kohlrabi, etc. • Greek yogurt.

Bottom Line

The Mediterranean diet is an eating pattern that is especially attractive due to its fresh foods, high palatability, few restrictions, and multiple health benefits. Let me know what you think about this eating pattern. Have you tried the Mediterranean diet? What did you think about it?

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One Response

saba says:

December 1, 2020 at 12:50 am

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