We have all heard how healthy the “Mediterranean Diet” is, but why?

 

Is it real, or all hype?

How can you incorporate it into your routine?

It’s true — the Mediterranean way of eating and living is quite possibly the healthiest in the world!

 

Focusing on traditional foods found in countries surrounding the Mediterranean Sea, such as Greece, Italy and Spain, are associated with HUGE health benefits:

 

• Lower rates of heart disease
• Fight cancer
• Lower risk of high blood pressure and elevated “bad” cholesterol
• Protect against diabetes
• Aid in weight loss
• Safeguard against Alzheimer’s
• Ward off Parkinson’s disease
• Improve rheumatoid arthritis
• Improve brain function
• Lengthen your life!

This study found that “together with regular physical activity and not smoking, our analyses suggest that over 80% of coronary heart disease, 70% of stroke, and 90% of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet.”  As you might expect, these foods are high in antioxidants and help to reduce inflammation.

 

What foods make up the “Mediterranean diet?”

The Mediterranean way of eating includes a wide variety of foods that are rich in flavor, texture, color and nutrition (REAL food).  Because the variety is so wide, it is easy to find meals that your whole family will enjoy.  Some of the staples include:

• Loads of veggies:  multiple servings of a variety of vegetables all day long!  And, their favorite technique?  Roasting!
• Seafood:  they include seafood in their routine at least twice a week.
• Good fats:  instead of butter and heavy fried foods, they focus on the good fats that come from olive oil, nuts, seeds, olives and avocados.  Greek, or Kalamata, olives are an important part of Mediterranean cuisine.  If you aren’t already a fan, we suggest chopping them finely before stirring into a dish…they add delicious flavor!
• Dairy in moderation:  for example, dishes are garnished with cheese, rather than smothered in cheese.
• Fresh fruits:  these are part of every meal.  Mediterraneans also use fresh fruit for dessert…using nature’s best to satisfy those sweet cravings!
• Whole grains:  contradictory to what some may perceive, Italy and Spain do not just focus on big bowls of pasta and lots of bread…they enjoy whole grains such as bulgur, brown rice, couscous, farro, quinoa and whole grain breads.  Typically, pasta servings include 1/2 cup to 1 cup and they load up the rest of their meal with vegetables, fish or meat…and a slice of high-quality, whole grain bread!
• Meat in moderation:  when Mediterraneans enjoy meat, it’s more like “condiment-sized” portions.  Instead of large portions of meat, they get a lot of their protein from plants…including beans.  Hummus is a staple, used as a tasty dip as well as on sandwiches, wraps, or even as a pizza sauce!
• Garlic, garlic, garlic:  the Mediterraneans use lots of garlic, which helps lower blood pressure, cholesterol, and even boosts the immune system.
• Herbs and spices:  they regularly use both dried and fresh herbs and spices to flavor meals, which also means using less salt.  Pesto is a staple, making use of fresh herbs and olive oil.
• Don’t forget the drinks!  Water, water, water…is key for hydration.  Coffee, tea and red wine are also enjoyed in moderation.  Fruit juices are not as prevalent…instead, the focus is on enjoying whole, fresh fruits.

 

What makes the Mediterranean “diet” successful?

It’s not a “diet”…it’s a lifestyle!

By prioritizing on eating seasonally and locally, this “way of eating” is not a short-term fad with short-term goals.  It’s a way of life with long-term health benefits.  And, it’s not just about the types of food being consumed.  It’s how those foods are consumed…surrounded by family and friends, enjoying each and every bite and savoring the amazing flavor, texture and color!  This is a far cry from how food is typically consumed in the U.S…on the go, without much regard for quality, unprocessed, fresh food.

In other words…the Mediterranean lifestyle is all about eating REAL foods.  And, there is no “boring” in these meals — they include absolutely amazing flavor!

Here are just a few ideas…plus, there are many more on Eat REAL America:

• Mediterranean Roasted Eggplant Pasta
• Baked Falafel with Spicy Feta Dip
• Mediterranean Burger
• Freekeh Mediterranean Tabbouleh
• Mediterranean Tuna and Roasted Pepper Pasta
• Layered Mediterranean Dip
• Mediterranean Inspired Pork Tenderloin
• Fattoush Salad
• Eggplant Gyros with Easy Homemade Hummus
• Mediterranean Couscous

 

 

If you aren’t doing it already…give it a try and see how easy it is to eat like the Mediterraneans.  Your taste buds will love it as much as your health!

Do you have a favorite Mediterranean recipe you would like for us to include on Eat REAL America?  Please share it with us!