HAGERSTOWN – As March marks Nutrition Awareness Month, Americans are encouraged to embrace healthier eating practices by making informed food choices. One diet that has gained significant attention for its potential health benefits is the Mediterranean Diet.
Originally popularized by American biologist Ancel Keys and his wife, chemist Margaret Keys, the Mediterranean Diet was the result of studies that highlighted lower rates of chronic diseases and obesity in Mediterranean populations. Research on the diet continues to support its effectiveness in promoting overall health.
“The Mediterranean Diet has been shown to improve conditions such as cardiovascular disease, diabetes, weight management, and even longevity,” explained Hannah Dinterman, R.D., L.D.N., a bariatric dietitian with Meritus Bariatric Surgical Specialists. “Its whole-food approach offers numerous health benefits.”
The Mediterranean Diet focuses on whole foods, emphasizing fresh fruits and vegetables, healthy fats from sources like olive oil, seeds, and nuts, as well as lean proteins and plant-based options such as chickpeas. A crucial component of the diet is its high fiber content, which plays a role in reducing the risk of various health conditions.
“Fiber not only helps you feel full, but it’s also beneficial for digestive health, cholesterol levels, and overall wellness,” Dinterman noted. “By prioritizing whole foods, individuals are naturally limiting their intake of processed foods, which are often high in unhealthy sugars, preservatives, and chemicals.”
Natural sugars found in whole fruits are vastly different from the added sugars commonly found in processed foods, which are often stripped of essential nutrients and fiber. Even fruit juices, despite containing vitamins and minerals, may lack the fiber necessary for optimal health.
To successfully follow the Mediterranean Diet, Dinterman suggests incorporating a variety of whole foods into your meals. “Aim to include fruits and vegetables in most meals, and include servings of whole grains like olive oil, pasta, rice, and couscous,” she advised. Water should also be a key part of daily hydration.
Each day, individuals should incorporate olives, nuts, or seeds, as well as herbs, spices, garlic, or onions into their meals. A daily portion of low-fat dairy is also recommended. While white meats like chicken and turkey, along with fish or seafood, can be enjoyed a few times a week, eggs should be limited to two to four times per week. Starchy foods like potatoes can be consumed up to three times weekly, while red or processed meats, such as bologna, should be consumed sparingly.
Desserts, although allowed, should only be eaten a few times a week.
While the Mediterranean Diet offers many health benefits, Dinterman cautions that it may not always be the ideal option for individuals seeking to lose weight. “Dietary choices should be aligned with personal health goals, whether that’s managing blood sugar, losing weight, or reducing the risk of diseases like colon cancer,” she explained.
Before starting any diet, including the Mediterranean Diet, it’s important to consult with a healthcare provider to tailor the plan to individual needs.
Related Topics:
Which Nuts Can Help You Lose Weight
