Diet: a scary word, often accompanied by intimidation. Utter the word and you’ll have grown men shaking in their boots. It does, of course, have the word DIE in it. There are countless diets promising immediate results… if you just reduce your calorie intake by 200%, increase your exercise by 300% and take this pill! Who wouldn’t associate that with death? It’s almost impossible to envision your goal. Want to know the secret to a successful diet? Change your thinking about the word diet, view your diet as an overall lifestyle, not a few weeks spent in hell without carbs. Today, one of the most heard-about and healthiest diets known is the Mediterranean diet, but what makes this diet different is that it’s actually not a diet at all, it’s a lifestyle. It is not something you follow for a few weeks in order to shed a couple of pounds. Over the past decade, this diet has been researched and is now universally recognized as the “gold standard” eating pattern that promotes lifelong good health. It has been widely used across a broad scope of individuals to practice healthier eating habits. Dietary data from the parts of the Mediterranean region has recently shown the lowest recorded rates of chronic diseases and the highest adult life expectancy. The Med Diet has been linked to lower risk of heart disease, lower blood pressure and cholesterol, lower risk of developing certain cancers, and longer life span. Tradition Mediterranean meals feature foods grown all around the Mediterranean Sea, and enjoyed along with lifestyle factors typical of this region. So, what exactly makes up these meals and eating patterns?
- An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts and seeds.
- Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
- Olive oil as the principal fat, replacing other fats and oils (such as butter and margarine).
- Total fat ranging from less than 25% to 35% of calories, with saturated fat no more than 7 to 8% of total calories.
- Daily consumption of low to moderate amounts of cheese and yogurt (non-fat and low-fat versions).
- Twice-weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week (including those used in cooking and baking).
- Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar and saturated fat consumed not more than a few times per week.
- Red meat a few times per month. Research suggests that if red meat is eaten, consumption should be limited to a maximum of 12 to 16 ounces per month.
- Regular physical activity at a level which promotes a healthy weight, fitness and well-being.
- Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women.
If you eat the Mediterranean way, this is how to stock your kitchen:
In the Pantry
- Beans: chickpeas, kidney beans, and lentils
- Breads: Pita and other whole grain breads
- Capers: Once opened, they will keep in the refrigerator for up to six months
- Cereals: Oatmeal, plus other hot or cold cereals that are high fiber
- Dried fruit: Apricots, blueberries, cherries, cranberries, figs, raisins, and prunes
- Garlic: Keep a head or two within easy reach
- Grains: Bulgur, couscous, millet, oats, polenta, rice, and quinoa
- Herbs and Spices: Basil, bay leaves, black pepper, cinnamon, cumin, cloves, crushed red pepper, curry powder, ginger, garlic powder, oregano, paprika, rosemary, saffron, sage, thyme, and turmeric
- Honey
- Nuts: Almonds, hazelnuts, peanuts, pine nuts, pistachios, and walnuts
- Oil: Extra-virgin olive oil, grapeseed oil, and peanut oil
- Pastas: All types, including whole grain
- Potatoes
- Red Wine
- Salt: Kosher and sea salt
- Tomatoes: Canned, paste, sauce, and sun dried
In the Refrigerator
- Cheese: Soft and hard varieties
- Eggs
- Fruit: Grapes and berries
- Poultry
- Hummus
- Low-fat milk
- Pesto
- Pickles
- White Wine
- Greek yogurt
On the Counter
- Fresh fruit: Avocados, apricots, cherries, clementines, figs, grapefruit, lemons, limes, oranges, melons, dates, bananas, plums, apples, peaches, pears, pomegranates, and tangerines. These are best at room temperature.
- Tomatoes: Store fresh tomatoes at room temperature.
- Olive oil: Keep an olive oil dispenser near your stovetop, and store the rest in a cool, dark place.
Today, I completed my biggest project in the Food Service rotation of my dietetic internship, the Theme Meal. If you haven’t already guessed it, my theme was Mediterranean! It was located in Summit Café at WVU and I assisted Dining Services in prepping and preparing several different Mediterranean dishes. The main entrée was grilled chicken with red, white, and blueberry salsa with an additional entrée option of hummus, ricotta, and garlic pizza. The side dishes were cauliflower with chickpeas and fresh fruit salad with orange vinaigrette. I set up a poster board that described the diet in detail and explained why it is such a healthy way to eat. I also provided informational brochures for students to take and learn great information regarding the Med Diet. Obviously, the best part was tasting the different recipes and watching other students explore the new recipes that we provided for their lunch. Not only did the food turn out delicious but it was also colorful, which means it had lots of nutrients! During this rotation project, I learned the ins and outs of the processes involved in a food service establishment, such as scaling recipes, costing out supplies, and ordering ingredients.
Grilled chicken with avocado, red, white, and blueberry salsa
Cauliflower and chickpeas
Hummus, feta, and garlic pizza
Fresh fruit salad with orange vinaigrette
Me, preparing the meal
Kaylyn Crosier, WVU Dietetic Intern 