What’s the REAL healthy Mediterranean-style diet?
May was International Mediterranean Diet Month and the perfect time to explore the secrets of a diet-lifestyle that is connected to many health benefits including increased quality of life and lower risk of chronic diseases such as heart disease and diabetes. In search of inspiration I traveled to Italy as Registered Dietitian, Nutritionist faculty with 30 HUMBER College students, 2 chefs to teach and learn about the healthy Mediterranean diet. For 2 weeks we visited farms, cooking schools and restaurants to explore culinary tips. (You can see our journey on twitter and facebook LuciaWeilerRD #HRTItaly2016)
I was surprised to learn how many people were mixed up about what is the REAL healthy Mediterranean-style diet. Fix the mix-up with my 6-point checklist.
Tasty Italian food such as pizza, pasta (which we love to enjoy from time to time as well) is not the real pattern of a healthy Mediterranean-style diet. The healthy Mediterranean diet is the traditional eating pattern of those who live along the shores of the Mediterranean Sea. It is a culturally diverse region with over 20 countries including Italy, Greece, Spain, France, and North African countries. This classic Mediterranean-style of eating was one of the three approaches for healthy eating recommended by the latest USDA Dietary Guidelines. Here is our 6-point checklist to recognize a Healthy Mediterranean-style diet that is based on nutrient dense, quality food.
- Plant based, using vegetables, fruit, whole grains, nuts, seeds, beans and legumes.
- Olive oil (which is high in monounsaturated fat) is a key ingredient
- Moderate fish / meat consumption
- Flavour boost from lemon, garlic, herbs, cheese, yogurt
- Wine with meals in low to moderate amounts
- Food and meals are enjoyed in the company of family, friends or community
Interested in learning more about the Mediterranean-style diet? Contact me for tips from our culinary travels and recipe collections. For starters try this “Memories of Italy” healthy snack: sliced pears topped with Parmigiano Reggiano cheese chunks and walnuts, drizzled with aged traditional balsamic vinegar (not the popular store variety). 