People often ask me “What is the best diet to follow?” I think of myself as a non-diet dietitian because I believe different diets can be healthy for different people. Some people feel physically better when they eat meat and others feel better following a vegetarian or vegan diet. And more factors enter the equation for people who have food intolerances or allergies which changes a person’s diet. But if I had to recommend one of the best well balanced diets it would be the Mediterranean diet. I went to Greece a couple years ago and absolutely loved the food. Many of the staple Mediterranean meals didn’t even have meat in them. I physically felt great while eating a Mediterranean diet in Greece. I was less bloated and felt like I had more energy. And the Greek coffee was absolutely delicious and very smooth! I included some pictures of the meals I had in Greece for you to feast your eyes on.
Overview
The mediterranean diet focus is plant based but also allows lean meats, fish, and a moderate amount of dairy. This majority of this diet consists of fruits, vegetables, nuts, whole grains, and olive oil. Recommended beverages for the diet are water, coffee and tea, and occasional fruit juice. You can also indulge in a small glass of red wine daily. A good example of a healthy meal on this diet would be a Greek salad with cucumbers, tomatoes, fetta cheese, and olive oil dressing. For protein you can add some grilled chicken breast or garbanzo beans to the salad.
Benefits
The Mediterranean diet has benefits like lowering risk of cardiovascular disease and cancer. It also supports the gut microbiota. This diet allows you to get a variety of vitamins, minerals, and healthy fats. It is specifically high in vitamins C, E, K, and B-vitamins. Vitamin C is primarily from fruits and vegetables. Vitamin E is found in fat containing foods like nuts, seeds, olive oil. Vitamin K is high in leafy green vegetables. Fish, legumes, and whole grains are high in B-vitamins. Abundant minerals in this diet are potassium, selenium, zinc, and magnesium. Potassium and magnesium are found in vegetables, seeds, nuts. Zinc and selenium are found in nuts and seafood. Calcium is obtained on this diet through moderate intake of dairy products. Healthy omega-3 fatty acids are in fatty fish such as mackerel, salmon, sardines. Monounsaturated fats are primarily from olive oil which improve cardiovascular health, lower LDL cholesterol, while increasing the good HDL cholesterol.
Fruits and Vegetables
There are no specific vegetables or fruits that are not allowed on the Mediterranean diet, but there are options that are more encouraged than others. All leafy greens, tomatoes, squash, peppers, and various fruits are encouraged. Moderate consumption of high starch vegetables is recommended which includes potatoes. High starch vegetables have more sugar in them which is why they are recommended to consume moderate amounts. Limit canned fruit and vegetables options that contain added sugar or high sodium and focus on fresh whole foods.
Whole Grains
Some whole grain and fiber rich foods include bulgur, quinoa, farro, barley, brown rice, and whole-wheat pitas or pasta. You can make some whole wheat pasta with vegetables. Bulgar goes well in stuffed pepper recipes. Try adding some quinoa, farrow, or brown rice to your salad to add some whole grains.
Protein Sources
Protein foods include chicken, turkey, salmon and other fatty fish. Red meat like beef and pork are limited. Plant based protein sources include garbanzo beans, lentils, cannellini beam, black beans, and fava beans. Nuts and seeds such as pistachios, walnuts, almonds, and sesame seeds are popular sources of protein.
Dairy
High fat dairy products like cream, butter, and ice cream are eaten sparingly. Stick to lower fat dairy products like plain non-fat Greek yogurt and low or non-fat milk. Some cheeses that are allowed are feta, parmesan, mozzarella, ricotta, and goat cheese. Gelato is a popular dessert that uses less cream than ice cream and more milk which results in a dessert with lower fat and calories. I had Greek gelato on my trip that was fabulous!
Start Small
You don’t need to follow the Mediterranean diet perfectly to see health benefits. You can start with adding more fruits, vegetables, whole grains, and lean meats into your diet to start heading in the right direction.