Eating the Mediterranean Way
When we tell patients to eat healthier it seems like a simple statement but it can actually be quite a loaded and confusing message. What do I eat? How much? Does this mean I need to follow a set of rigid rules? There are countless diets out there, many with calorie restriction or elimination of food groups as their foundation. Following these diets can often be unsustainable and lead to a frustrating cycle of initial weight loss and subsequent weight gain for patients who turn to them in an effort to eat healthier or lose some weight. Not to mention many of these weight loss-focused diets do not actually take our overall health and nutrient balance into account.
A breath of fresh air in this diet culture that we have been hearing about more and more is the Mediterranean diet, which is, in fact, not really a diet at all! It is a way of eating originally inspired by the traditional dietary patterns of Greece, Southern Italy, and Spain. Rather than complying with a strict, short-term diet, it is about enjoying healthful food as a way of life. The diet is characterized by a high intake of healthy fats such as olive oil, nuts and seeds; vegetables; fruits and whole grains; a moderate intake of fish and poultry; a low intake of dairy products, red meat, processed meats, and sweets; and wine in moderation, consumed with a meal. Following this way of eating also includes eating meals with family and friends, eating smaller portions of high-quality foods, focusing on fresh in-season foods and cooking from scratch more often.
The Mediterranean diet continues to be backed up by research as an effective way to improve health and prevent disease. The PREDIMED study was a landmark study that was designed to assess the long-term effects of the Mediterranean diet. The results showed that participants who followed a Mediterranean style diet had a 30% reduction in the risk for cardiovascular disease. And the study was actually stopped early because of the benefits seen. Other research has been done looking at the benefits of the Mediterranean diet and all studies continue to show a reduction in mortality from cardiovascular disease.
The SUNDEC dietitians recently held the pilot class for our “Eating the Mediterranean Way” series. This series of classes will be offered quarterly and will explore more details about the Mediterranean style of eating.
