Mediterranean Diet
What is it: The Mediterranean Diet is a traditional “diet,” or eating pattern that has evolved over 5,000 years. Many people in the US and across the world try to mimic this eating pattern by choosing the foods most commonly consumed in this eating pattern like whole grains, vegetables, olive oil, nuts, legumes, and fish/seafood, with limited refined grains and meats.
Origin: This diet is based off of an eating pattern commonly found in the Mediterranean (think Greece, Italy, Spain, Morocco, Egypt, Lebanon, and many more). The eating pattern was identified to promote heart health in the 1950’s and has been popularized as a diet in more recent years.
Benefit: The Mediterranean Diet has been studied since the 1950’s, and there are numerous benefits to following this diet full of fiber, antioxidants, and unsaturated fats. Health benefits including weight management, improved brain function, and lower risks of certain types of cancers, cardiovascular disease, Alzheimer’s disease, and diabetes have all been noted in these studies.
Cause for Concern: Following this eating pattern can be difficult for some due to financial reasons, time constraints, or food availability. Some of the lesser known principles of the Mediterranean eating pattern is to enjoy local, seasonal food. Though west Tennessee is a wonderful place to live, our fresh local seafood and fish options can be…limited. Please do not let this deter you though, implementing as many of the principles as you can may still have an impact on your health.
This dietitian’s recommendation: This diet is absolutely one of the most recommended when you google “what is the best diet” and it’s easy to see why when you look at the health benefits associated with it. It is important to note, though, that the Mediterranean eating pattern is not just about what foods you eat and which ones you avoid, but also about how you eat. Long, leisurely meals are commonplace in Italy and Greece, where meals may last hours and they are enjoyed with friends and family. There is also an emphasis on eating to enjoy, so eating slowly and savoring the flavor is just as important as the foods that you are eating. Because this diet can come off as somewhat “exclusive,” this dietitian recommends focusing on some of the basics to maximize your benefit: 1) Eat slowly and with others as often as you can, 2) Choose whole grains, fruits, and veggies often 3) Try reconnecting with where your food comes from (garden, Farmer’s market, or choosing local foods at the store).
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