Functional Foodie: What's the Mediterranean Diet All About? (+ Bonus Recipe!)

Hi, everyone!  I'm Kayla, the Patient Care Navigator and Functional Foodie at PIH. 

If you've ever thought about making positive changes to your health through food, you've likely come across the wonderful world of the Mediterranean diet. It's not some newfangled trend; it's been around for decades, endorsed by health providers, my Italian grandparents, and surprisingly simple to embrace. So, at first glance, it seems pretty healthy (and trust us, it is!), but does it hold the key to a longer, healthier life? Let's explore this delicious journey together.

So, what exactly is the Mediterranean diet?

Well, it all started with the Seven Countries Study led by the American researcher Ancel Keys back in the 1950s. This groundbreaking study delved into the connection between diet and cardiovascular disease across different countries. What they discovered was that folks in Greece and Italy had lower rates of coronary heart disease compared to their North American and Northern European counterparts. Intriguing, right?

Now, when it comes to the Mediterranean diet, it's all about embracing whole foods – think fruits, veggies, beans, nuts, and whole grains. For your protein fix, it leans towards fish and chicken (in moderate amounts), giving red meat the occasional backseat, with fish being the star for its awesome omega-3 fatty acids. And here's the twist: instead of cooking with butter, you'll find food being prepared with extra virgin olive oil. Plus, like many other diets, sweets and alcohol are best enjoyed in moderation, although a little wine with your meals is A-OK.

What about the perks of this diet?

Well, it's a win-win situation. The Mediterranean diet cuts down on the bad fats while boosting our bodies with the good ones, like those omega-3 fatty acids. It's all about loading up on antioxidants and fiber, which are like superheroes in reducing inflammation and fighting those pesky cancer-causing free radicals.

Nuts, a star player in this diet, are like little health powerhouses. They're packed with antioxidants, heart-friendly unsaturated fats, dietary fiber, and essential vitamins and minerals. Fun fact: a recent study showed that people who incorporated mixed nuts into their diet reduced their risk of mortality by a whopping 39% compared to those on a low-fat diet. Impressive, right?

So, how does this diet work its magic on the aging process?

Ancel Keys' original study linked the Mediterranean diet to lower heart disease rates among Italians and Greeks. Fast forward almost six decades, and scientists have not only confirmed these findings but have also uncovered a treasure trove of health benefits this diet brings.

According to the Cleveland Clinic, it lowers the risks of cancer and cognitive decline, helps maintain healthy blood pressure and cholesterol levels, and even promotes the growth of good gut bacteria in your digestive system. Combine all these factors, and you've got yourself a recipe for a longer, higher-quality life.

But how can you make this diet your own?

The beauty of the Mediterranean diet lies in its balance. Unlike some modern diets that demand you bid adieu to entire food groups, this one is flexible and adaptable to various lifestyles and cultures.  

Chances are, you're already enjoying Mediterranean-style meals without realizing it. Dishes like branzino, rice, and broccoli or a snack of a hard-boiled egg and some fruit are perfect examples of what this diet looks like in action.

You can also embrace it by cutting back on red meat, choosing fresh fruit over sugary treats for dessert, and finding creative ways to incorporate your favorite fish into your meals twice a week. So go ahead, savor the flavors of the Mediterranean diet – it's a tasty path to a healthier you! 

Here's the cheat list:

• Emphasis on Whole Foods: The Mediterranean diet focuses on consuming whole, minimally processed foods. Fresh fruits, vegetables, whole grains, nuts, seeds, and legumes form the foundation of this diet.
• Healthy Fats: It promotes the consumption of healthy fats, particularly from sources like extra virgin olive oil, nuts, and fatty fish (e.g., salmon, mackerel) that are rich in omega-3 fatty acids.
• Limited Red Meat: Red meat is consumed in moderation, with an emphasis on lean cuts. Poultry and fish are preferred sources of protein.
• Abundance of Plant-Based Foods: The diet includes a wide variety of plant-based foods, such as vegetables, fruits, whole grains, and legumes, which are high in fiber, vitamins, minerals, and antioxidants.
• Fish and Seafood: The Mediterranean diet encourages regular consumption of fish and seafood, at least two servings per week. These are excellent sources of lean protein and heart-healthy fats.
• Moderate Dairy: Dairy products, such as yogurt and cheese, are consumed in moderation. Opt for low-fat or Greek yogurt, which is rich in probiotics.
• Herbs and Spices: Herbs and spices are used liberally to add flavor to dishes, reducing the need for excessive salt. Common choices include oregano, basil, garlic, and rosemary.
• Social Aspect and Enjoyment: The Mediterranean diet places importance on the social aspect of meals and the enjoyment of food. Meals are often enjoyed with family and friends, promoting a relaxed and pleasurable dining experience.
• Wine in Moderation: While not a requirement, moderate consumption of red wine is common in the Mediterranean diet, particularly during meals. This should be done in moderation and only if it aligns with individual preferences and health considerations.

You don't have to conform to an "Italian" or "Greek" way of eating.  More so, it's about applying the principles to your own culture.  For example, you can enjoy a mean of bok choy, purple rice, and roasted salmon, while still following the Mediterranean diet style eating.

Mediterranean Chickpea Salad (GF + V option)

Ingredients

• 2 cans of chickpeas (15 oz each), drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 3 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
  

How To

1. In a large mixing bowl, combine the chickpeas, cucumber, red bell pepper, red onion, cherry tomatoes, olives, feta cheese, and fresh parsley.
2. In a small bowl, whisk together the lemon juice, extra virgin olive oil, minced garlic, dried oregano, salt, and pepper to create the dressing.
3. Pour the dressing over the salad ingredients and gently toss everything together until well combined. Taste and adjust the seasoning, adding more salt, pepper, or lemon juice if needed.
4. Allow the salad to chill in the refrigerator for about 30 minutes before serving. This will help the flavors meld together. Serve your Mediterranean Chickpea Salad as a side dish or add some grilled chicken, shrimp, or tofu to make it a complete meal. Enjoy!

Questions? Call PIH at 609.512.1468 for more information