MEDITERRANEAN DIET
Eating style offers many pluses
W
By Karla Bailey, R.D.
Contributing Columnist
hy go Mediterranean?
Maybe you’re looking to
drop a few pounds or want
to lower your risk of heart
disease and high blood pressure. How
about fighting certain cancers and chron-
ic diseases like diabetes, asthma and
Parkinson’s?
Any one of these reasons would be
worth a few alterations in your daily
diet.
The Mediterranean diet simply mir-
rors the foods, beverages
and activities of the peo-
ple who live in the coun-
tries that surround the
Mediterranean. Adopting
the Med diet is all about
making some simple but
profound changes in the
way you eat today and
for the rest of your life.
What to eat, how often
and how much are the
things you need to know
to get started.
Eat lots of vegetables.
You can choose from a
Bailey
simple plate of sliced fresh
tomatoes drizzled with olive oil and
topped with crumbled feta cheese to a
stunning salad, garlicky greens, aromat-
ic soups and stews, healthy pizzas, or
oven roasted medleys. There is no end
to the combinations that can be devised.
Vegetable are the backbone of the Med
diet. Can you fill half your plate with
them at lunch and dinner?
Change the way you think about
meat. Think of meat as a side show, not
the star of the plate. For example, add
small strips of sirloin to a vegetable
saute, or garnish a dish of pasta with
diced prosciutto. As a main course steer
toward smaller portions (3 ounces or
less) of chicken or lean meat.
Enjoy dairy products. Especially
Greek or plain yogurt. Indulge in small-
er amounts of a variety of cheeses.
30•
Eat seafood twice a week. Fish such as
tuna, herring, salmon, and sardines are
rich in heart-healthy omega-3 fatty acids.
Shellfish, including mussels, oysters, and
clams have similar benefits for brain and
heart health.
Cook a vegetarian meal one night a
week. Build your meal around beans,
whole grains, and vegetables. Heighten
the flavor with fragrant herbs and spices.
When one night a week feels comfort-
able try two nights per week.
Use good fats. Include healthy fats
in daily meals, especially extra-virgin
olive oil, nuts, peanuts, sunflower seeds,
olives and avocados.
Switch to whole grains. Whole grains
are naturally rich in many important
nutrients. Their fuller, nuttier taste and
extra fiber keep you feeling full for
hours. Cook traditional Mediterranean
grains like bulgur, barley, farro and
brown, black or red rice. Look for prod-
ucts made with whole grain flour.
For dessert, reach for fruit. Choose
from a wide range of delicious fresh
fruits—from figs and oranges to grapes
and apples. Instead of daily ice cream or
cookies, save sweets for a special treat or
celebration.
Wine and water are the typical bever-
ages of the Med diet. If you drink wine,
enjoy moderate amounts: up to one glass
per day for women and two for men.
Drink water throughout the day, avoid-
ing caloric beverages such as sweet tea
and soda.
And finally, look for ways to be more
active. Good food alone isn’t enough to
live a healthy life. Think dancing, walk-
ing, gardening, biking – any activity that
you enjoy and that gets you out of the
chair and off the couch.
For recipes and details on the latest
scientific studies about the Med diet go
to www.oldwayspt.org
• Karla Bailey is a registered dietician
with Anderson Regional Medical Center.