The following is copied from a monthly news letter that I receive from our local hospital. For those unsure of “where to begin,” there is a lot of good advice here. For those “veterans” check out the links below for new recipe ideas.
Eating heart healthy today has taken on a whole new meaning. The days of a strict, low-fat diet are gone. Welcome a diet that has flavor with an emphasis on healthy fats, fruits and vegetables, whole grains, seafood, herbs, spices and moderate alcohol consumption. Celebrity chefs are promoting more healthful and lighter cuisine and dietitians are endorsing the message that heart-healthy food choices can be delicious. To help us learn more about how we can adapt a heart healthy eating pattern let’s take a look at the Mediterranean Diet which offers flavor, health benefits, and a way to lose weight naturally, as well.
U.S. researchers discovered in the 1950’s that the Mediterranean Diet was possibly the healthiest way of eating in the world. People who live in the Mediterranean tend to have lower cholesterol levels and lower rates of heart disease and cancer than Americans do. Although these health benefits can be related to the diet their healthy lifestyle of exercising regularly, enjoying the simple pleasures in life and sharing healthy meals with family and friends plays an important role, too.
The traditional Mediterranean diet is based on the foods eaten by the people of Crete, Greece and southern Italy. The diet has less saturated fat and more fresh food than the usual American diet. It includes more grains, fruits, vegetables and legumes and olive oil is the main source of fat. One of the greatest differences, though, is red meat is eaten only a few times per month. It also tends to have a high rate of compliance for those trying to lose weight because the food is so good you don’t feel deprived. One study showed women on this diet lost an average of 8.4 pounds more than those on a low carbohydrate diet.
Let’s explore the key concepts of the Mediterranean Diet to improve your heart-healthy eating style.
Look to the Sea’s Jewels
Include fish two to three times a week to decrease saturated fat and increase intake of healthy omega-3 fats. Omega-3s can help to promote weight loss, too. In one study, dieters who ate three servings of fatty fish a week for eight weeks had an increase in leptin which is a hormone that helps to control appetite. Best sources of fatty fish are salmon, herring, anchovies, and sardines. If these types don’t appeal to you, more mild tasting types such as cod, haddock, sole or albacore tuna are also beneficial. To help neutralize a fishy taste try adding lemon, tomatoes, or white wine.
Increase your Veggies
Your goal is to strive for 5 or more servings a day. Actually, on this diet plan you can have an unlimited produce intake. The result will be in pounds lost because voluminous research has shown that increasing your intake of low-calorie; nutrient-dense vegetables and fruit will help you to lose weight. These foods allow you to eat satisfying amounts which will control hunger therefore promoting weight loss. The Mediterranean Diet uses vegetables in most of its dishes including soups, salads, stews, sauces, pasta, and pizza. Vegetables are often grilled and drizzled with extra-virgin olive oil to make them tastier.
Choose a Healthy Fat
Unlike the popular trend to follow a low-fat diet the Mediterranean diet is not low-fat. The total fat is about 25-40% of the daily calories but the major difference is that olive oil makes up most of the fat. The American diet, on the other hand, has most of its fat from animal sources which increases the saturated fat content. Olive oil is high in monounsaturated fats which when used to replace unhealthy saturated fats will reduce the risk for cardiovascular disease. An added bonus is the higher amount of healthy fat used makes food taste better. The healthiest olive oil to buy is cold-pressed extra virgin olive oil because it contains the most phenols and is great for drizzling over vegetables, adding to pastas, salads, and for dipping bread. Virgin olive oil is the next best variety and works well for sautéing.
Don’t’ Forget to Add Nuts
Research now shows that high-fat nuts which used to be off limits when trying to lose weight can actually help with this process. A study showed that dieters who ate a handful of almonds (about 22) daily for six months lost 18% of their body fat as compared to dieters who ate the same calories in complex carbohydrates (e.g. wheat crackers) lost less, about 11% of their body fat. Nuts can make a great snack but keep the portion small because the calories add up quickly. A great way to control portions is to add small amounts of nuts to cooked cereals or yogurt or include in desserts, salads, vegetables and pasta dishes which many Mediterranean recipes do.
Include Your Daily Greens
This diet includes dark leafy greens every day which are an excellent source of nutrients including folate, magnesium, carotenoids, trace minerals and fiber to help keep you full. If you need to add these to your diet start with mild greens such as romaine lettuce, spinach, or broccoli. As your taste buds adapt you might want to try kale or rapini which may be more appealing sautéed in olive oil and garlic.
Control Your Portions
When following the Mediterranean diet portions are controlled by having a small amount of everything and eating one course at a time. The usual fare is to have four or five courses at a meal. You start with a small first course of pasta or soup. The second course is a small meat or seafood serving about the size of the palm of your hand. The third course is a full plate of vegetables to help fill you up and provide a powerhouse of nutrition. Finally, a delicious, seasonal fruit is served for a sweet ending to the meal. This type of meal planning leaves you satisfied without overeating.
Eat Breakfast Daily
This is one of the most important aspects to help with providing your body with the nutrition you need everyday and promote a healthy, safe weight loss. You may want to try the Mediterranean fare of a simple meal which includes fruit, a small bowl of yogurt, bread with a nut spread and a great tasting cup of coffee.
Go for the Grains
Use whole grains whenever possible. Try to include half of your grains eaten daily as whole grains. When cooking pasta do so al dente which has a slight resistance when you eat it and will not raise your blood sugar as much as overcooked pasta.
Add in Beans
Lentils and dried beans and peas are the perfect weight-loss food. They are high in protein with no saturated fat, and great source of fiber. Add to soups, salads, stews, pasta and casseroles. Remember to drink six to eight glasses of water a day as you increase your intake of fiber, too.
Delicious and Healthy Desserts
The high-fat and sweet desserts so commonly served in the American diet are reserved for only special occasions on the Mediterranean diet. Fruit is the usual end to a meal. You can make fruit even more desirable by adding exotic varieties such as pomegranates or mangos to more available oranges, apples, and melons to make fruit salads. Poached pears or peaches, fruit with a small cookie or fresh berries on top of a small portion of ice cream or yogurt are just a few ideas to help with that sweet tooth.
Wine in Moderation
Wine, especially red wine, is considered essential to the Mediterranean way of life. Red wine is a good choice due to its high amount of natural antioxidants. Moderation is the key, though. At most women should limit their intake to one glass a day and men two glasses a day. It is also better to drink small amounts regularly than large amounts occasionally. Always check with your doctor first to see if there are any contraindications with consuming alcohol for you.
Summary
These are some of the key concepts that may help you adapt your diet to include the heart healthy practices of the Mediterranean diet. To learn more about the Mediterranean diet or find tasty recipes you may want to check the following resources:
BHG.com/EatMediterranean
www.oldwayspt.org
http://allrecipes.com
http://www.epicurious.com
(Search for “Mediterranean” on each site)
Article written by Jan Mittelstadt, RD, CD, CDE with the following resources used:
Better Homes and Gardens “Healthy You, The Way to Eat Now” February 2009
Today’s Dietitian “The Delicious Side of Heart-Healthy Eating” February 2009
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