Mediterranean diet

So I’ve started giving the Mediterranean diet a shot. The Mayo Clinic, and others, recommends it as a “heart-healthy eating plan.” My heart is pretty strong and healthy but I figure living a healthy life in any way I can is probably a good idea.*

Now, before I go any further I want to say that I’m not doing this diet because I believe it is a cure for cancer. I don’t know of any studies that support that. You can find many people on websites, blogs, and Facebook touting certain diets as having “cured” them. I haven’t fallen prey to such claims. But, like I said, it can’t hurt to take better care of myself in the hopes of strengthening my immune system.

Point is, we are all different. Talk to your doctor before changing your eating habits or anything else for that matter.

Okay, that out of the way, let’s take a look at what those Grecians and Italians know that we don’t.

People living in countries bordering the Mediterranean have fewer deaths caused by coronary heart disease. We’ve known this since the early 1960’s, and later studies found a strong correlation between what they eat over there and their reduced risk factors for cardiovascular disease.

When you look at the list of foods they eat it is pretty obvious that their diet beats out the greasy hamburgers, fries, and donuts we Americans devour. And besides that, their food is actually tasty.

When we hear the word diet, starvation plans for loosing weight come to mind. That is not what the Mediterranean diet is. It’s simply a way of living and eating.

So here’s what you can eat:

Vegetables, fruits, whole grains and healthy fats daily
Weekly helpings of fish, poultry, beans, and eggs
Moderate portions of dairy products
Limited intake of red meat
If you’re into it you can enjoy a glass of wine now and then too.

Some non-food things are also important to those Mediterranean folks, such as sharing meals with family and friends, and physical activity.

Healthy fats include olive oil, nuts and seeds, all of which contain monounsaturated fat. Apparently it’s the saturated/trans fats we need to stay away from. (So start reading labels.)

Fish is really a big deal in this diet especially mackerel, herring, sardines, albacore tuna, salmon, and lake trout. It’s all about omega-3 fatty acids that reduce inflammation and lower risk of stroke.

The wine thing, well, I’m not much of an alcohol drinker so I won’t be doing that. But wine is not a necessary part of the diet.

For more specific details I’m just going to include the following from the Mayo Clinic site:

Eating the Mediterranean way

Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables.

Opt for whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgur and farro.

Use healthy fats. Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavored olive oil.

Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.

Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it’s lean and keep portions small.

Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.

Spice it up. Herbs and spices boost flavor and lessen the need for salt.

*Okay, so it’s confession time. I buy groceries once a month, usually from Costco. When I run out of my Mediterranean Diet stuff I temporarily revert back to my bad ways. But I’m up and running the next month. It’s not a perfect system but it is what it is.

It turns out I’m a perfectionist in other parts of my life but definitely not when it comes to eating. C’est la vie –– we do what we can.

[Photo by Ive Erhard]