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What’s the REAL healthy Mediterranean-style diet?

eggplant 1May 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.

  1. Plant based, using vegetables, fruit, whole grains, nuts, seeds, beans and legumes.
  2. Olive oil (which is high in monounsaturated fat) is a key ingredient
  3. Moderate fish / meat consumption
  4. Flavour boost from lemon, garlic, herbs, cheese, yogurt
  5. Wine with meals in low to moderate amounts
  6. 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). walnut cheese balsamic vinegar drizzle