The word “diet” immediately brings to mind the notion of “sacrifice,” as diet rules often focus first on what you’ll have to give up. Fad-diets reinforce this, taking the approach of completely eliminating certain ingredients for a period of time, such as carbs or fats. For many of us, there are 2 main issues with these diets:
1. Once the diet ends, it’s too easy to slip right back into our old eating routines.
2. Diets where the list of “don’ts” is longer than the list of “dos” are no fun!
Enter the Mediterranean Diet. Based on the traditional foods of Italy, Greece, Spain and Morocco, this balanced approach to healthy eating isn’t a “diet” in the conventional sense. Rather, it’s a heart-healthy lifestyle that that incorporates natural, healthy food choices, daily exercise, and simply taking pleasure in preparing and eating meals with family and friends. Together, these lifestyle choices have been proven to have a notable effect on health, happiness and longevity.
Incorporating a wide variety of delicious foods, the Mediterranean Diet was created by Oldways Mediterranean Food Alliance (MFA), a widely respected non-profit organization committed to fostering good nutrition. Formed in response to the early 90’s “no fat” diets, Oldways introduced the notion of “good fats” in certain foods that are beneficial to health.
Like most healthy diets, the Mediterranean Diet includes fruits, vegetables, fish and whole grains, while limiting unhealthy fats. Here are the basic guidelines:
- Olive oil should be used as your primary source of dietary fat.
- Get as much of your food as possible from plant sources. Be sure to include fruits and vegetables, breads, grains, beans, nuts, and seeds.
- Eat moderate amounts of fish and poultry weekly.
- Consume low to moderate portions of cheese and yogurt every day.
- Drink wine in moderation. One to two glasses per day for men, and one glass per day for women.
Fruits, vegetables, fish, wine, cheese, olives… certainly doesn’t sound like a conventional diet! As we’ve said before: a healthy diet does not have to mean a sacrifice in taste! In fact, many people who commit to adopting healthy eating habits learn to prefer the more subtle pleasures of natural foods to their previous indulgences, which begin to taste too sweet, salty or heavy after being away from them for a while.
Try these delicious, olive-based recipes that adhere to the guidelines of the Mediterranean Diet:
Mediterranean Olive TossAll the flavors of the Mediterranean come together in this tasty medley. A sun-kissed marriage of tomatoes, garbanzo beans, capers, garlic, herbs, balsamic vinegar, and feta.
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Grilled Sea Bass with Ripe Olive ‘N Caper SalsaA highly flavorful and satisfying dinner with just the right amount of zest. Easy to prepare, this dish is a perfect, go-to weeknight meal.
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Garlic Lemon Chicken SaladThis refreshing salad is full of Mediterranean flair and flavor, yet low in carbs and fat—a great addition to your healthy menu.
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