The Mediterranean Diet: What's it all About?

Cheryl Mashore LVN, CNWC
Director, Health Education/Fitness

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You may have heard about the Mediterranean Diet, and wondered what’s it all about.

The Mediterranean diet reflects a traditional way of eating in the countries that surround the Mediterranean Sea. It’s delicious and it has been named one of the best diet overall year after year by U.S. News and World Report.

There's a reason this is the diet health experts agree on. The Mediterranean Diet has been linked with longevity, better gut health, lower risk of heart disease, high blood pressure, certain cancers, Alzheimer’s disease, and diabetes. It can lower inflammation and can aid in weight loss.

So how do you eat this way?

The Mediterranean diet focuses on plant-based, nutrient-rich foods that work together to keep the body healthy. Think about focusing on vegetables, fruits, whole grains, beans, nuts and seeds, seafood and healthy fats (with a glass of red wine here and there), while limiting processed foods and added sugars.

Here are seven tips to help you get started.

1. Eat lots of vegetables. From a simple plate of sliced fresh tomatoes drizzled with olive oil to fragrant soups and stews, vegetables are vitally important to the delicious flavors of the Mediterranean Diet. Aim for at least two servings per day. More is better. At least three servings may even help with reducing stress!<
2. Change the way you think about meat. If you eat meat, have smaller amounts. Start by having one meatless meal a week.
3. Eat more fish. If you currently don't get a lot of fish in your diet, start by designating one day each week as "fish" night. Tuna, salmon, herring, black cod, and sardines are rich in Omega-3 fatty acids. Shellfish like mussels, oysters, and clams have similar benefits for brain and heart health.
4. Use “good fats”. Choose healthy fats, such as olive oil, nuts, seeds, olives, and avocados every day. These “good fats” are rich in monounsaturated fatty acids which may improve HDL cholesterol, the “good” type of cholesterol. HDL cholesterol helps remove the LDL (bad) particles out of arteries.
5. Experiment with “real” whole grains that are still in their “whole” form and haven’t been refined. Quinoa cooks up in just 20 minutes, barley is full of fiber, and oatmeal is a perfect breakfast on a cool spring morning.
6. Enjoy dairy products in moderation. The USDA recommends limiting saturated fat to no more than 10% of your daily calories (about 200 calories for most people). That still allows you to enjoy dairy products such as natural (unprocessed) cheese, Greek or plain yogurt.
7. Enjoy fruit for dessert. Generally, a good source of fiber, vitamin C and antioxidants, fresh fruit is a healthy way to indulge your sweet tooth. Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling. Expand your horizons and try a new fruit.
8. Sip (a little) red wine. Women to should stick to a three-ounce serving and men, a five-ounce serving, per day. When you do sip, try to do so with a meal—even better if that meal is shared with loved ones. If you do not drink alcohol, you shouldn't start to drink for this diet.

The real Mediterranean diet is about more than just eating fresh, wholesome food. Daily physical activity and sharing meals with others are vital elements of the Mediterranean Diet. Together, they can have a profound effect on your mood and mental health and help you foster a deep appreciation for the pleasures of eating healthy and delicious foods. Of course, making changes to your diet is rarely easy, especially if you’re trying to move away from the convenience of processed and takeout foods. But the Mediterranean diet can be an inexpensive as well as a satisfying and very healthy way to eat.

When it comes to diet, there isn't a one-size-fits-all approach.

High Desert Medical Group offers a variety of workshops and classes that can help you reach your health and fitness goals. For more information visit us at www.hdmg.net or call our Health Education Department at
661-951-3375.