Mediterranean Diet in Good Standing

Proven food facts for heart health still remain short. But  new research on over 200 studies involving millions of people still validate that by consuming an abundant amount of fresh vegetables, whole grains, beans/legumes, olive oil and numerous other healthy food choices in their plan (generally this food plan is lower in calories, higher in fiber, and has healthier fats) promote heart health. The "white" over processed foods, fatty red meat/ high-fat dairy and trans fats are still some of the biggest food no-no’s.

It’s interesting that studies always have to be done to prove that whole foods are usually the best to consume. Isn't it just common sense that when you alter a food (by processing it) it will lose much of its inherent positive health benefits? And hasn't fish always been touted as a healthy food even before the omega-3 studies?

For more of the specifics on this healthy food plan refer to Featured Topics.

Decoding the Mediterranean Diet

The Mediterranean-style diet has enjoyed great popularity over the last several years, and for good reason.  It's healthy, delicious, and an easy way to eat.

With its emphasis on low-calorie, high-fiber foods and healthy fats, the Mediterranean Diet can be a very effective approach to weight loss and maintenance. There is also strong evidence that this style of eating can reduce your risk of heart disease, cancer, and many other chronic illnesses.

In this six-part series, nutritionist Dana Lilienthal decodes the primary features of the Mediterranean diet and gives plenty of practical advice (as well as some terrific recipes) for incorporating the principles of this healthy diet into your daily routine.

Read more:

The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Grains and Legumes
The Mediterranean Diet - Poultry and Fish
The Mediterranean Diet - Dairy and Eggs
The Mediterranean Diet - Wine and Exercise

Mediterranean Diet - Wine and Exercise

The Mediterranean diet recommends a glass of wine a day. Remember that a serving of wine is about 4 ounces while the glass you get in a restaurant can be up to 8-10 ounces. If you are using the Mediterranean diet to help with weight loss you can eliminate drinking alcohol to help reduce the amount of calories you consume in a day.

Wine is traditionally drunk with meals, never recreationally, in Mediterranean countries. There are many studies of the health benefits of drinking red wine in moderation. If you are at risk for alcohol-related problems, or pregnant, you should forgo wine and replace it with fruits and vegetables.

Along with eating well and enjoying a daily glass of wine, the Mediterranean diet also encourages daily exercise. Exercise may reduce the risk of heart disease, reduce blood cholesterol as well as help fight depression. It can also help you have a better night's sleep and have a positive attitude. Steve has some great exercise ideas and if you are new to exercise there is plenty of information to help you get started.

Read more:

The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Grains and Legumes
The Mediterranean Diet - Poultry and Fish
The Mediterranean Diet - Dairy and Eggs

Mediterranean Diet - Dairy and Eggs

Dairy is not as big a part of the Mediterranean diet as it is of the typical American diet. Although calcium, an important mineral for bone strength, comes from dairy foods, those living in Mediterranean countries consume their calcium from plant foods like dark green vegetables, figs, seeds, almonds, tofu and white beans.

The Mediterranean diet recommends 2 servings (or more depending on your needs) per day of dairy foods. A serving equals 1 cup of low-fat or nonfat milk or yogurt or 1 ounce of low-fat cheese.

Eggs are consumed moderately in the Mediterranean diet. It is recommended to have up to 4 eggs per week.

Here are some recipes to try:
Artichoke and Mushroom Frittata
Lamb Sausage Patties with Fresh Mint, Feta and Garlic
Wilted Spinach Salad with Warm Feta Dressing
Greek Salad Pita Sandwiches

Read more:

The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Grains and Legumes
The Mediterranean Diet - Poultry and Fish
The Mediterranean Diet - Wine and Exercise

Mediterranean Diet - Meat, Poultry and Fish

The Mediterranean diet leans heavily towards a vegetarian diet. While the majority of foods are plant-based, it still incorporates animal proteins, just in smaller amounts than we are usually accustomed to.

The recommendation is to eat about 8 ounces fish be eaten weekly. That's one large or two small servings per week. Depending on your calorie and protein needs, you may also consume one to four of another lean meat such as lean white-meat chicken, or lean cuts of beef or pork.

Here are a few recipes to try:
Seared Arctic Char with Broccolini, Olives and Garlic
Chicken Kebabs
Lamb Sausage Patties with Fresh Mint, Feta and Garlic

Don't forget to prepare these meals with a side of all important vegetables and grains and some fresh fruit for dessert.

Read more:

The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Grains and Legumes
The Mediterranean Diet - Dairy and Eggs
The Mediterranean Diet - Wine and Exercise

Mediterranean Diet - Grains and Legumes

Grains and legumes are at the bottom of the Mediterranean food pyramid. Eight or more servings of whole-grain breads, pastas, rice, and cereals are suggested.

Grains and legumes are high in fiber, which help you work towards your weight loss goals. Fiber also has been shown to help prevent different cancers, stabilize blood sugar, and improve cholesterol levels. Take a look at a past post about whole grains and weight loss.

Beans, peas and lentils are all low in calories and high in protein. Legumes are also much less expensive than meat. You can try legumes canned or dry, just follow the cooking instructions on the package. Beans are great in soups and salads or tossed with pasta.

Here are a few recipes to try:
Black Bean and Tomato Quinoa
Veggie Cassoulet
Three Way Garlic Pasta with Beans and Peppers

Read more:

The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Poultry and Fish
The Mediterranean Diet - Dairy and Eggs
The Mediterranean Diet - Wine and Exercise

The Mediterranean Diet - Eat Your Fruits and Veggies

The Mediterranean Diet suggests that you eat an abundance of fruits and vegetables--up to 10 servings a day. Fruits and vegetables are high in nutrition and provide antioxidants, vitamins and minerals. Another benefit--particularly for weight loss--is that they are low in calories and high in fiber and water content which helps you feel full. Here are some suggestions for getting in your fruit and vegetable servings:

• Eat fruits and vegetables alone - keep baby carrots, pepper slices, grapes or a banana as a handy snack.
• When you make a salad, add as many colors as you can - red pepper, carrots, yellow pepper, spinach greens, beets, hearts of palm (don't forget to use a little olive oil in your salad dressing).
• Add vegetables to pasta and grain dishes and pizza.
• Grill vegetables or make vegetable kebabs.
• Add tomato, lettuce or other vegetables to your sandwiches.
• Cut up fruit for a fruit salad with the delicious spring and summer fruits that are available.
• Add fruits to your vegetable salads - cut-up strawberries, raisins and mango are all great additions.
• Eat fruit for dessert in place of processed treats.

Read more:

The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Grains and Legumes
The Mediterranean Diet - Poultry and Fish
The Mediterranean Diet - Dairy and Eggs
The Mediterranean Diet - Wine and Exercise

The Mediterranean Diet - Healthy Fats

There's quite a bit of research indicating that a diet rich in monounsaturated fats can support weight loss, prevent the accumulation of belly fat, and lower your risk of heart disease and other chronic diseases. The Mediterranean Diet is a great example of this principle in action because olive oil, which is very high in monounsaturated fat, is the primary source of fat.

Use olive oil in cooking, salad dressings or to dip whole grain bread in. Look for "virgin" or "extra virgin" oils since they are less processed and preserve more of the valuable phenolic compounds (as well as more of the fruity flavor). If you are trying to lose weight, remember that even healthy olive oil is high in calories and use it in moderation.

Other sources of fat in the Mediterranean Diet include nuts and seeds, which contain both mono and poly-unsaturated fats. Look for raw or natural nuts and avoid ones that are roasted or heavily salted. Use natural nut-butters to avoid trans-fats. Since nuts and seeds are high in fat you should limit yourself to a handful a day, especially when weight loss is your goal.

The Mediterranean Diet is low in saturated and trans fats because it includes only limited amounts of butter, red meat, fried and processed foods.

Read more:

The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Grains and Legumes
The Mediterranean Diet - Poultry and Fish
The Mediterranean Diet - Dairy and Eggs
The Mediterranean Diet - Wine and Exercise