It’s National Mediterranean Diet Month. Celebrate by imagining yourself in Italy, Greece or Morocco. Then dine on something delicious, inspired by the diet that research indicates is heart healthy.
“(The Mediterranean diet) has been associated with lowering the risk of heart disease,” says Andrea Spivack, a dietician with the University of Pennsylvania.
And though it’s not conclusive yet, there’s even some research that points to the possibility that a Mediterranean diet has benefits for people with arthritis, depression, asthma, ADHD and Alzheimer’s or dementia, she says.
The Mediterranean diet is not so much a menu of ethnic dishes, but a way of eating that centers on whole grains, lots of fresh fruits and vegetables, olive oil instead of butter or animal fats, lean meats and fish, less red meat, few processed foods, and fruit over cake for dessert. Red wine is encouraged—in moderation—but plenty of water is more important.
The foods of the Mediterranean diet jibe well with the USDA’s ChooseMyPlate.gov nutrition recommendations, which suggests meals be made up of half fruits and vegetables, a quarter lean meats like chicken and fish or legumes for protein, and a quarter whole grains. Consider low-fat dairy as a “small side,” says Spivack.
Spivack says the common use of olive oil, lean meats and legumes in the Mediterranean diet are better choices than butter, lard and red meats.
“You’re swapping out the bad fats for the healthier fats,” she says.
Fish—broiled, not fried—and nuts like walnuts are great sources of Omega-3 fatty acids, Spivack says.
Another benefit of the diet: the fiber you’re getting from the fruits and whole grains will help you feel full.
Remember, just because you think it’s an Italian or Greek recipe, doesn’t mean it should be an everyday Mediterranean diet standard.
“People think, ‘I can eat a lot of pasta and drink a lot of wine,’” Spivack says.
But, that’s not the case, and it’s important to not overindulge on that vino. Mayo Clinic says to consume no more than 5 ounces daily for women of all ages and men older than 65, and no more than 10 ounces daily for younger men. There may indeed be benefits to red wine, but too much of a good cabernet can lead to health problems including a possible increased risk of certain cancers, says the Mayo Clinic.
If you’re looking for new ways to include more veggies and grains like quinoa, barley or couscous in your diet, Spivack recommends sampling. Your grocery store may have freshly made ready-togo salads and dishes to give you some ideas and a chance to try before you start figuring out new things to cook at home.
If moving toward a Mediterranean diet means a big lifestyle change for you, Spivack advises you to talk with your doctor first. If you don’t currently eat enough fiber, increase that gradually to avoid digestive troubles. Also be sure that if you are taking any medication, it is safe to drink red wine, she says.
